No Need to Exceed this Daily Step Count to Extend Lifespan
Vincent E. Cording Longevity Mentor and Author
Over 50? Energy lapsing in the afternoon, more aches & pains, slowing metabolism, changing hormones, hard to sleep all night? I help my high achieving clients overcome these challenges & rediscover their vitality.
Optimal Daily Step Count for Weight Loss and Longevity
The connection between physical activity and overall health is well-established, with staying active widely regarded as one of the most effective anti-aging strategies. However, questions remain about the optimal amount of exercise required and whether exceeding this amount might have diminishing returns. A meta-analysis suggests that taking a certain number of steps daily is associated with reduced mortality, after which the benefits appear to plateau. For reference, the average American only achieves about 4,800 steps per day.
Researchers from the University of California, Los Angeles, and the University of Kyoto, Japan, explored the link between daily step count and mortality. Their study analyzed data from 3,101 adults who participated in the National Health and Nutrition Examination Surveys (2005-2006). Participants wore accelerometers for a week, and their mortality data were tracked until 2019.
Key Findings from the Study
Participants, equally represented by men and women with a median age of 50, included a demographically diverse group. About 20.4% did not achieve 8,000 steps on any day, 17.2% hit this target 1-2 days per week, and 62.5% reached it on 3-7 days. Over a 10-year follow-up, 439 all-cause deaths and 148 cardiovascular-related deaths were recorded.
Adjusted for variables like age, sex, BMI, and health history, the analysis revealed a significant drop in mortality risk with increased days of reaching 8,000 steps. The largest reductions occurred between 0 and 2 days, with additional benefits up to 4 days. Beyond this, the impact plateaued, and slight increases in mortality were noted with 5-7 days of consistent activity.
Further adjustments for average daily steps showed that regularity and consistent movement under 8,000 steps daily still offered meaningful health benefits. Sensitivity analyses using thresholds of 6,000 and 10,000 steps confirmed these findings.
Age and Gender Differences
Participants under 65 showed minimal differences in mortality between 1-2 days of achieving 8,000 steps and 3-7 days. However, for those over 65, mortality reductions were more pronounced. In the older cohort, achieving 8,000 steps on 1-2 days reduced all-cause mortality by 19.9%, while doing so 3-7 days decreased it by 27.7%. Women appeared to benefit from fewer days of walking compared to men.
Practical Implications
This study highlights the health benefits of even intermittent activity. Individuals facing barriers to consistent exercise—such as demanding work schedules or family responsibilities—can still reduce their mortality risk by achieving 8,000 steps on just a few days per week. Regular activity, even below this threshold, provides health advantages.
Using accelerometers rather than self-reported data enhanced the reliability of this study. However, the cohort's relatively small size and the one-week monitoring period may limit generalizability. As wearable devices become more prevalent, future research will likely provide more comprehensive insights.
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Conclusion
Reaching 8,000 steps daily on 3-4 days per week offers nearly the same mortality benefits as achieving this target every day. For individuals seeking weight loss or improved health, aiming for a daily step count between 4,000 and 6,000 steps can also yield significant results. Fitness trackers and smart devices provide a reliable way to monitor activity and optimize step counts for maximum health benefits.
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Study Links:
Inoue, K., Tsugawa, Y., Mayeda, E. R., & Ritz, B. (2023). Association of Daily Step Patterns with Mortality in US Adults. JAMA network open, 6(3), e235174.
Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., … & Olson, R. D. (2018). The physical activity guidelines for Americans. Jama, 320(19), 2020-2028.
Paluch, A. E., Bajpai, S., Bassett, D. R., Carnethon, M. R., Ekelund, U., Evenson, K. R., … & Fulton, J. E. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health, 7(3), e219-e228.