Stepping Towards Longevity

smart band, women touching fitness smart band after workoutDo you want to live longer? You can boost your chances one step at a time.



New data suggests that walking can lead to a longer life. So, if you’ve started a walking routine during the pandemic or are keeping a score of steps on a fitness tracker, you could be in luck.

And you don’t even need to aim for the magical (and completely arbitrary) 10,000 steps per day. The benefits of walking are relative: if you’re only getting about 2,000 steps per day now, getting to 4,000 will come along with some added benefits.

This new study found that people who took 7,000 steps per day had a 50- to 70-percent lower risk of dying from all causes during an 11-year follow-up, compared to those who took less.

Researchers found incremental benefits when people took more, which ultimately began to taper off around 10,000.

They also found that speed didn’t matter. Step intensity, or the number of steps per minute, did not influence the team’s findings.

In other words, a slow saunter could be just as beneficial as a run. The key was steps.

Around 7,000 steps is a good goal if you’re not currently getting that much. But if you’re only getting about 4,000 per day, just try getting to 5,000 or 6,000 over the next few weeks and go from there. It could mean scheduling a 20-minute walk into your daily routine.

But really, the goal should be to aim for more steps than you got yesterday.


The researchers didn’t really examine how walking contributed to a longer life. That said, physical activity is linked to better cardiovascular health, lower blood pressure, weight reduction, lower blood sugar, more efficient use of cholesterol, and brain health.

If you want to live a longer life, walking may be one of the best ways to do it. You really don’t need any new tools either. Fitness trackers can be useful, but there are plenty of apps on your smartphone that can do the same job.

All you really need is time and a pair of comfortable and supportive walking sneakers that fit well!

Author Bio

Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.