A recent study has not only determined the optimal number of daily steps to maximize health benefits but has also underscored the advantages of brisk walking. The data showed that for a reduced risk of cardiovascular disease and premature death, around 8,000 steps per day is the target. These 8,000 steps are roughly 6.4 kilometers daily, considering the average human stride length (76 centimeters for men and 67 centimeters for women).

The study emphasizes the superiority of brisk walking over a slower pace, particularly in reducing the risk of cardiovascular mortality, where the most significant benefits occur around 7,000 steps. This comprehensive study, based on a systematic review of 12 international studies encompassing over 110,000 participants, finds no discernible gender differences. It also highlights that faster walking is associated with a decreased mortality risk, regardless of the total daily step count.

Notably, the method used for tracking steps (smartwatch, wrist-based activity tracker, or smartphone) does not impact the recommended step targets. Researchers insist that increasing the number of steps is never harmful. Even walking as many as 16,000 steps a day can bring additional benefits, although the differences in risk reduction are marginal. The ideal step count should be age-appropriate, with younger individuals setting higher targets compared to older individuals. Ultimately, the study aims to provide clear and easily measurable daily step goals, complementing international physical activity recommendations, which recommend 150-300 minutes of moderate-intensity exercise per week.

The convenience of step counting, facilitated by the widespread use of smartphones and smartwatches, makes this approach more accessible for many. This study shows that even modest increases in daily steps can yield substantial health benefits, encouraging those with low levels of physical activity to set modest, achievable, and incremental goals.