You’ve likely heard about the benefits of walking 10,000 steps a day. While this is a great goal, research shows that benefits begin at lower step counts, with higher step counts providing even greater health advantages:
- Benefits start at around 2,500–2,700 steps per day, leading to an 8% reduction in all-cause mortality risk and an 11% reduction in cardiovascular event risk.
- Each additional 1,000 steps per day is linked to a 15% decrease in all-cause mortality risk.
- For overall longevity, approximately 9,000 steps per day (8,763 steps) is recommended for the greatest reduction in all-cause mortality.
- For heart health, around 7,000 steps per day (7,126 steps) offers strong protection against cardiovascular disease.
- Walking 8,000 or more steps per day is associated with a significantly lower risk of death over the next decade compared to walking only 4,000 steps per day.
Where to start?
If you wear a smartwatch or fitness tracker tracking steps can be easy, if not, most phones have a step counter. While the estimated number of steps in a mile varies based on a person’s height, stride length, and walking speed in general, the average walker walks ~2,000–2,500 steps per mile.
Here are some ways to increase your step count:
- Take the stairs instead of the elevator
- Park farther away from entrances
- Walk while talking on the phone
- Use a smaller water bottle to encourage more refill trips
- Walk around the house during TV commercials
- Set a timer to stand up and walk for a few minutes every hour
- Take extra laps around the grocery store
- Choose a further bathroom at work or home
- Walk while waiting (e.g., for appointments, coffee orders)
- Try a treadmill desk if working from home
- Do an extra lap around the block after walking the dog
Make your steps more enjoyable:
- Listen to music, podcasts, or audiobooks
- Walk with a friend, family member, co-worker, or pet
- Explore new walking routes or trails
- Join a walking club or step challenge
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