Walking is one of the easiest and most accessible forms of exercise, and recent research has highlighted its numerous health benefits when performed regularly. While the exact number of steps needed to achieve health benefits is debated, researchers commonly suggest that walking at a moderate pace and achieving a certain number of steps each day can significantly lower the risk of chronic diseases and increase longevity.
Step Count and Disease Risk
A study published in the Journal of the American Medical Association (JAMA) in 2019 found that walking a minimum of 150 minutes (approximately 2.5 hours) of moderate-intensity daily activity, which can include a mix of walking and other physical activities, was associated with a 33% lower risk of death from any cause. Similarly, another study published in JAMA Internal Medicine in 2021 showed that walking an average of 8,000 steps per day, which is about four miles, was linked to a 31% reduction in all-cause mortality and a 46% decrease in cardiovascular disease death of people 65 years or older.
Frequency and Intensity
While the study mentioned earlier focused on moderate-intensity daily activity, other research has shown that brisk walking, which is classified as walking three to four miles per hour, may offer even greater health benefits. A study published in the Journal of the American Heart Association in 2020, found that walking at a rate of 3.5 to 4.5 miles per hour was associated with a 42% lower risk of death of people younger than 65 and a 38% reduction in risk of cardiovascular disease death of people 65 years or older.
steps and brain health
Walking has also been shown to boost brain health and cognitive function. A study published in the journal Nature Neuroscience in 2021 found that taking regular walks can create new neurons in the hippocampus, the part of the brain responsible for memory processing. The study, which was conducted on mice, found that even short-term walking had a positive impact on brain health.
steps and mental health
Walking has also been associated with improved mental health. A study published in the journal Psychology and Aging in 2020, found that older adults who walked regularly had lower rates of depression and anxiety. Another study, published in the Journal of the American Geriatrics Society in 2022, found that walking helped alleviate symptoms of mild cognitive impairment in older adults.
steps and weight loss
Walking is a great way to burn calories and lose weight. According to the National Institute on Aging, a 60-minute walk can burn between 200 and 300 calories, depending on the intensity of the walk. Combining walking with other forms of exercise, such as strength training or yoga, can help accelerate weight loss as well.
steps and longevity
The idea that taking a certain number of steps each day can extend lifespan was first proposed by a doctor named James F. Crowell in 1964. A study published in the New England Journal of Medicine in 2018, found that people who exceeded the 8000 steps a day target had a 25% lower risk of premature death from any cause than those who walked fewer than 4000 steps a day. Another study published in the European Heart Journal in 2022, found that walking 7500 steps a day was associated with a 47%lower risk of death of people older than 65 than those who walked 5000 steps a day.
steps and physical function
Regular walking has been shown to improve physical function in aging mice by examining the animals' mobility, balance and coordination. A study published in the journal Nature in 2019, found that walking improved physical function in aging mice by enhancing motor neuron function. Additionally, a study published in the journal JAMA Network Open in 2021, found that taking regular walks was associated with better physical function in older adults.
Conclusion
Walking is a simple yet powerful form of exercise that offers numerous health benefits when performed regularly. Whether you aim for a specific number of steps each day or just aim to be more active throughout the day, incorporating walking into your routine can help improve your overall health and wellness.
