People who took 12,000 steps a day had a 65% lower risk of dying than those who took only 4,000. Of these, 406 died from heart disease and 283 died of cancer.Ĭompared with people who took 4,000 steps a day, those who took 8,000 steps a day at the start of the study had a 50% lower risk of dying from any cause during follow-up. They also tested whether step intensity, measured by cadence, was associated with better health.ĭuring the decade of follow-up, 1,165 out of the 4,840 participants died from any cause. In their analysis, the researchers compared the risk of death over the follow-up period among people who took fewer than 4,000, up to 8,000, or 12,000 or more steps a day. They also tracked deaths specifically from cancer and heart disease. Researchers then collected information on deaths for about a decade. The team used data from people aged 40 or older who wore an accelerometer-a device that measures step number and cadence (steps per minute)-during their waking hours for a week. The study was published on March 24, 2020, in JAMA. They used data on physical activity collected by a national health survey, the National Health and Nutrition Examination Survey (NHANES), between 2003-2006. It hasn’t been clear what number of steps or intensity are needed to benefit adults of other ages.Ī research team with investigators from NIH’s National Cancer Institute (NCI) and National Institute on Aging (NIA) and the Centers for Disease Control and Prevention (CDC) looked at the association between step count, intensity, and risk of death in a broader range of the U.S. Past studies have mostly been done in older adults. A goal of 10,000 steps a day is commonly cited, but recent studies have shown that health benefits accrue even if fewer than 10,000 steps are taken daily. Taking 4,000 or fewer steps a day is considered a low level of physical activity. gradyreese / E+ via Getty Imagesĭoctors often recommend walking as an easy way for inactive people to ease into better health. You don’t need special equipment, clothing, facilities, or training. Walking is a free or low-cost way of getting physical activity.
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