Can walking lead to a longer life?

Many of us can’t go to the gym or participate in our usual fitness classes right now, but we can still go for a walk.  And walking is good for your health.  A new study by the National Cancer Institute, CDC and the National Institute on Aging finds the more you walk, the longer your lifespan.  The article in JAMA notes:  “Greater number of steps per day were associated with lower risk of all-cause mortality”. 

What was the study?

Researchers looked at 4840 adults at least 40 years of age who wore a step counter for up to five days over the study period of 2003-2006.  Not just any step counter but an accelerometer that not only measured steps taken but also the intensity of the walking.  

How many steps did study participants take?

The average number of steps taken a day by this group was 9124.  Those taking 8000 steps a day had significantly lower mortality than those taking 4000 steps a day. Going up to 12,000 steps a day further lowered mortality.

Some interesting findings in this study:

Intensity: Walking at a normal intensity is fine.  One doesn’t have to speed walk, or walk fast, then slow, just normal walking is healthy.  You don’t have to run a block, walk a block – just walk.  

Enjoy a walk along a trail.

How many steps do you need?  

In a press release about the study, one of the researchers, Pedro Saint-Maurice, Ph.D, noted, “While we knew physical activity is good for you, we didn’t know how many steps per day you need to take to lower your mortality risk or whether stepping at a higher intensity makes a difference”. 

The study found 4,000 steps a day is too low and considered a low level for adults.  

At least 8,000 steps a day lowered mortality by 51%.  

Taking 12,000 steps a day further lowered mortality.  Compared to taking 4,000 steps a day, taking 12,000 steps a day was associated with a 65% lower mortality risk.  Taking more steps is good for your health as those who were at the higher step count levels had lower rates of death from heart disease (cardiovascular disease) and cancer.

An easy way to count your steps.  Try a Fitbit.

 What are the health benefits of walking and being physically active?

A CDC spokesperson, Janet Fulton, Ph.D., in CDC’s Division of Nutrition, Physical Activity and Obesity, stated:  “Being physically active has many benefits, including reducing a person’s risk of obesity, heart disease, type 2 diabetes, and some cancers.  And on a daily basis, it can help people feel better and sleep better”.  

Many people are walking, which is a good thing.  When I call one of my brothers, he is often mall walking as is a sister.  Another sister lives in a warmer climate and often calls me when she is taking her daily walk around her neighborhood.  My husband and I enjoy walking the trails at a local National Historical site or at one of our many state parks.  Or just walking in the neighborhood and catching up with the neighbors is a fun way to get in some steps.  Go for a walk every day this week.  If you are at the 4,000 step a day level, work up to 8,000 steps a day.  At 10,000 aim for the 12,000 a day level.  Much easier to do with the warmer weather on the way.  But my husband, noted, what about bicycling? If you take a long bike ride, instead of walking, doesn’t that work too?  Another question for NIH and CDC to answer.    

How many steps a day?

Sources:  study, JAMA,  release  Image sources: Trailside, steps , Fitbit