‘4,000 daily steps can lower risk of dying from Any Cause’
Bhawna Thakur
North News
Chandigarh, November 28
In today’s fast-paced world, many prioritise financial success over physical well-being, but the truth is that neglecting health can undermine the very wealth we strive to accumulate. Recognising the importance of balancing both is crucial, and the sooner this lesson is learned, the better it will be for long-term well-being. A daily walk, though modest in effort, is a powerful tool for maintaining overall health. As the saying goes, “Health is wealth,” a reminder that without good health, the fruits of hard work may be difficult to enjoy.
New research has unveiled that walking regularly can significantly boost life expectancy—by as much as 10 years for those who make it a habit, according to the the news outlet Healthline. The link between a sedentary lifestyle and poorer health is well-established.
One groundbreaking study, quoted by UK-based news outlet The Guardian, shows that as few as 4,000 steps a day can reduce the risk of dying from any cause. Published in the European Journal of Preventive Cardiology, this study— the largest of its kind to date—suggests that walking just 3,967 steps daily begins to lower the risk of death from all causes. Furthermore, walking a mere 2,337 steps a day is linked to a reduced risk of cardiovascular disease.
To answer these questions, researchers led by Maciej Banach, a cardiology professor at the Medical University of Lodz in Poland, analyzed data from 17 studies, involving 226,889 participants. The subjects were followed for an average of seven years, helping to draw crucial insights into how daily steps impact health, the UK based news outlet said.
The Harvard Alumni Study, one of the earliest to explore the link between walking and longevity, followed 16,000 men and found that those who walked 30 minutes daily had a 27% lower risk of early death. The protective effects were especially pronounced against cardiovascular diseases, which remain a leading cause of mortality worldwide. The study was published in The New England Journal of Medicine.
The Copenhagen City Heart Study, spanning over two decades, involved nearly 20,000 adults and revealed that brisk walking for 1-2 hours daily reduced deaths from heart disease by 34% and overall mortality by 23%. This landmark research was published by the National Library of Medicine.
The Nurses’ Health Study, focused on over 70,000 women, found that walking 4,400 steps daily reduced mortality risk by 41% compared to walking fewer than 2,700 steps. Interestingly, the benefits plateaued at around 7,500 steps, reinforcing that moderate activity yields significant health advantages. The study was published by the National Library of Medicine.
A Meta-Analysis on Walking and Longevity, reviewing data from 12 global studies and over 280,000 participants, concluded that walking at least 150 minutes per week lowered all-cause mortality by 33%. Even light walking showed measurable health benefits, particularly for older adults. This analysis was published in The Lancet Public Health. Similarly the Japanese Centenarian Study, which examined the habits of Okinawan elders renowned for their exceptional longevity, identified daily walking as a cornerstone of their health. Consistent short walks improved mobility, mental well-being, and reduced inflammation markers among participants aged 80 and above. The study was published in The Journal of Aging and Physical Activity.
