Walk more, live longer

Doing 8000 steps a week reduces the risk of early death, researchers find

Walking for one or two days per week for a total of four miles (6.4 kilometers) or 8,000 steps can significantly reduce the risk of early death,  according to a study published in the journal JAMA.

Researchers from Kyoto University and the University of California analysed the data from 3,100 American adults from the US to examine the association between daily step patterns and mortality rates in US adults. They found that participants who took fewer steps per week had a higher risk of mortality compared to those who took more than 8,000. 

Among those who participated, 632 walked 8,000 steps or more every day, 532 did so one to two days per week, and 1,937 did so three to seven days per week. It was found that people who walked a minimum of 8,000 steps every week had a 14.9 percent decreased risk of mortality over a period of 10 years compared to those who did not meet the requisite step count.

The study also found that individuals who walked 8,000 steps or more for three to seven days per week had an even lower risk of mortality of 16.5 percent compared to those whose step count was less.

Participants who were 65 years old or above were found to experience significant health benefits from walking 8,000 steps or more for one or two days every week, 

Researchers from Kyoto University in Japan and UCLA in California collaborated on the study, which was led by Dr Kosuke Inoue. According to Dr Kosuke Inoue, who led the study, the aim was to address a question posed by one of his patients during an outpatient clinic. The patient asked, “Is it okay to focus on walking only during the weekend?”

Dr Inoue said that lack of time is a significant obstacle to exercising in today’s society. 

Dr Paul Arciero, another researcher, emphasized the serious health risks associated with leading a sedentary lifestyle, including an elevated risk of cardiometabolic diseases like hypertension, abdominal obesity, type 2 diabetes, stroke, heart disease, certain inflammatory conditions, and cancers.

According to Dr. Paul Arciero, a professor at Skidmore College’s Health and Human Physiological Sciences Department, who was not a part of this study, this study is among the first to utilize wearable accelerometers to directly measure daily steps during a 10-year follow-up period. 

Dr. Arciero referred to the study’s conclusions as “encouraging” and suggested that it could help individuals who cannot give enough time to walking 8,000 steps daily overcome the feeling that walking for shorter periods is pointless.

“We now have scientific evidence that proves this mindset is not true, and even a couple of days is beneficial!” said Dr. Arciero.

A previous study published in Health Promotion Perspectives concluded that engaging in regular walking can offer a range of health benefits, including healthy weight, improved muscle and bone strength, and a reduced likelihood of developing high blood pressure, heart disease, and diabetes. 

Studies have also suggested that walking may contribute to better mental well-being by enhancing mood.

Harvard Medical School (HMS) has highlighted several lesser-known advantages of walking in addition to the well-known benefits. “Regular walking can counteract the effects of genes that promote weight gain, lower the risk of breast cancer, and strengthen the immune system,” the HMS said in a study. “It may also alleviate joint pain caused by arthritis and diminish cravings for chocolate, both in general and as a reaction to stress, even with a brief 15-minute walk.” 

Also Read: ‘Our cities need walking and cycling paths to promote healthy living’