Walking Just 3,000 Steps a Day Might Improve Longevity, According to New Research

A new study prioritizes quality over quantity when walking toward better health.

Reviewed by Dietitian Jessica Ball, M.S., RD

You may have heard that walking 10,000 steps a day can lead to a healthier life, but that magic number might not be as accurate as once thought. In fact, the idea of 10,000 steps, which emerged from Japan in the 1960s, was not created on a scientific basis but rather for marketing. However, recent international research led by the University of Granada (UGR) in Granada, Spain, reveals that you can significantly reduce the risk of premature death by walking just 8,000 steps daily. The study, published October 10th, 2023, in the Journal of the American College of Cardiology, found that walking 8,000 steps a day is associated with improved health and longevity. Read on to learn more about the study’s findings and how they can help you walk your way to a longer life.

Related: The Best 7-Day Walking Plan to Lower Your Blood Sugar Levels, According to Experts

What the Study Found

While 10,000 steps have long been a popular target for better health, the new study offers a more evidence-based approach to step goals. These findings challenge the long-standing belief, providing a more achievable health goal. The researchers conducted a systematic review and meta-analysis of data from twelve international studies with over 110,000 participants, and found that health benefits can be achieved in fewer steps than the traditional 10,000 target.

They found that even just 2,600 to 2,800 steps per day were associated with lower risk of cardiovascular disease and improved longevity, with those benefits progressively increasing up to about 8,800 steps per day. According to the study’s lead author, Francisco B. Ortega, a professor at UGR's Department of Physical Education and Sports, “The more steps you take, the better. There is no excessive number of steps that has been proven to be harmful to health. Reaching 7,000 to 9,000 steps a day is a sensible health goal for most people.”

The research also highlighted the impact of walking pace. Walking at a brisk pace may lead to additional health benefits compared to slow walking. Particularly in terms of reducing the risk of cardiovascular disease, the benefits were most evident at around 7,000 steps. Additionally, the study emphasizes that there’s no significant difference in outcomes based on gender and that the method you use to count your steps—whether through a smartwatch, activity tracker or smartphone—doesn’t affect the step target. They found that 8,000 steps were effective to reap the benefits, no matter the counting method.

While 3,000 to 8,000 steps provided substantial health benefits, the research didn’t suggest stopping there. They found that taking more steps—even up to 16,000 a day—didn’t pose a health risk and might even offer additional advantages compared to walking only 7,000 to 9,000 steps. The amount of daily steps you aim for can also vary with age, with younger individuals typically setting higher targets.

Incorporating these findings into your daily routine is easier than ever since most people nowadays have access to smartphones or smartwatches that can track their steps. These easily measurable step targets offer a practical and realistic approach to improving your health, encouraging small, achievable goals that can gradually increase the number of steps you take daily. And if reaching 8,000 steps feels a little overwhelming, remember that is cumulative step count over the course of the day. You can slowly work your way up by adding 5 to 10 minutes of walking breaks throughout your day as you’re able to help reach your goals. Start small and remember even 3,000 steps were associated with significant health benefits.

As the study’s authors conclude, “The importance of our study lies in providing simple and concrete daily step targets that individuals can easily measure with their smartphones, smartwatches or wristbands, contributing to improved health and overall well-being.”

The Bottom Line

New research by the University of Granada debunks the long-standing 10,000-step target. It suggests that a more achievable goal of 3,000 to 8,000 steps daily may be effective for better health and longevity. The researchers emphasize that while they found no negative health effects of walking more, 7,000 to 9,000 steps may be a sensible and attainable health goal for most individuals. The study also concludes that walking pace is crucial for enhancing health benefits, particularly for helping reduce cardiovascular disease risk. Regardless of tracking methods or gender, walking around 8,000 steps daily may be a practical and effective way to boost your health and well-being.

Read the original article on Eating Well.