Walking can save your life! Not exactly true, but close to it. The benefits of exercise and the effects it has on chronic conditions continue to show exercise is the most effective, cheapest, and longer-lasting intervention to help improve your overall health. But, how many steps are enough?
You’ve heard the recommended daily step count should be in the 10,000 range. That is great for those who are able to walk, but what about those who are just getting started? If you are like many Americans, you may not be getting up and moving as much as you should. And, some Americans are more limited, having found themselves with chronic knee pain, back pain, hip pain, or even ankle pain. Those first steps are often the hardest, but also the most important. Don’t worry about running a mile! Just start with a few minutes of walking. And, the research shows the benefits of walking are cumulative! Meaning, even taking shorter walks multiple times throughout the day is just as beneficial as all in one go. So, how many steps should we aim for?
One study found around 3,200 steps is the threshold for a “protective dose” number of steps per day to reduce over all mortality and comorbidities (obesity, chronic pain, etc.). Again, this can be done throughout the day and does not have to be all at once. This is about a 30min cumulative walk! Obviously, the more steps the better when it comes to walking. Listen to your body and take breaks as needed. And, as always make sure you follow the medical advice of your provider or physical therapist!
References
Eva Rodríguez-Gutiérrez 1, A. T.-C.-A.-M.-P.-V. (2024). Daily steps and all-cause mortality: An umbrella review and meta-analysis. Preventive Medicine, 1-10.