The exact number of steps you need to walk each day to live longer (and it’s less than you think)

WE all know walking is good for us.

And in recent years, the 10,000-steps-a-day regime has become entrenched in popular culture.

1

Walking 8,000 steps a day three times a week can reduce your risk of dying from heart diseaseCredit: Getty

But, did you know that 10,000 steps is a completely arbitrary figure?

In fact, the seemingly random number originates from a successful Japanese marketing campaign in the mid-60s, when a tech company was trying to sell the first ever step count watch.

But now, research has found that walking just 8,000 steps a day three times a week can actually reduce your risk of dying from heart disease.

The modest amount of exercise was enough to significantly reduce the chances and even getting out just one or two days helped, Japanese scientists found.

They tracked step-counts in 3,330 adult Americans over a week in 2005 to see how this affected their health in the long-term.

Those who met an 8,000-step per day target on three days or more were 16 per cent less likely to die of heart disease by 2019.

Dr Kosuke Inoue, of Kyoto University in Japan, said: “Individuals may receive substantial health benefits by walking just a couple days a week.”

Researchers also found that those who walked 8,000 steps or more one or two days a week were 14.9 percent less likely to die over a 10-year period than those who never reached that mark.

And health benefits of walking 8,000 steps or more one or two days a week appeared higher for participants aged 65 years and older, they said.

A previous study published in the British Journal of Sports Medicine in February 2023 showed that that just 11 minutes a day of moderate-intensity physical activity, such as a brisk walk, could lower the risk of diseases such as heart disease, stroke and a number of cancers.

The study was published on JAMA Network Open.

How to keep your heart healthy

The best way look after your heart is with a healthy lifestyle.

Here are some of the ways to be a bit healthier for the sake of your ticker…

Be smoke-free

Being smoke free is one of the best things you can do to protect your heart.

Manage your blood cholesterol

Cholesterol is a fatty substance carried in your blood.

Your body needs cholesterol to be healthy, but an imbalance of cholesterol in your blood can lead to a heart attack or stroke.

Manage your blood pressure

Blood pressure isn’t usually something you can feel.

If it’s too high, it needs to be treated.

Manage diabetes

It’s important to manage your diabetes to help prevent a heart attack or stroke.

Be physically active

Regular, moderate physical activity is great for your heart health. It’s never too late to start and get the benefits. It’s also important to sit less during your day and break up your sitting time.

Achieve and maintain a healthy weight

Maintaining a healthy weight can reduce the risk of heart disease and other health problems. It can help to know your body mass index and waist measurements and what these mean.

Enjoy a variety of nutritious foods

Eating a varied diet of healthy foods can help with your weight, blood pressure and cholesterol.

There are also specific changes you can make to your diet to help prevent heart disease:

• Eat less salt
• Replace unhealthy fats with healthy fats
• Limit alcohol

Source: Heart Foundation

No Byline Policy

Editorial Guidelines

Corrections Policy

Source