Relationship of Daily Step Counts to All-Cause Mortality and CVD
Walking is an activity with which all people are familiar. As smartphones and smartwatches become more commercially available, walking has become one of the most accurately measured types of physical activity. Specifically, when it comes to health benefits, studies have shown that an additional 1,000 steps are associated with a 12% to 15% reduced risk for all causes of mortality (death due to any cause) and cardiovascular diseases (CVD). The optimal step count to improve health and wellness is highly debated and at times highly subjective. Amongst these debates, 10,000 steps a day has become widely acknowledged as a daily goal. However, is the 10,000 steps a strict threshold? When do the health benefits from walking truly kick in?
Despite the potential of walking to improve health, the 2020 World Health Organization guidelines on physical activity and sedentary behavior do not include step count thresholds.
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In a study published by the Journal of American College of Cardiology, 111,309 individuals were included from 12 total studies in a meta-analysis, a statistical review of past research. The studies instructed the participants to count their daily steps to identify the minimal and best step counts for health improvements. The study divided the amount of steps taken into three different categories: low step count, which had a median of 2,022 steps per day, intermediate step count, which had a median of 6,000 steps per day, and a high step count, which had a median of 11,000 steps per day. The researchers found a lower risk for mortality and CVD between 2,600 and 2,800 steps per day. Additionally, the minimal effective step count for mortality and CVD was 479 steps per day, but the optimal step count dose was best observed between 7,200 and 8,800 steps per day. After the optimal step count dose, additional reductions in all-cause mortality and CVD risk were no longer observed to be statistically significant. This runs contrary to the popular belief of 10,000 steps per day. Therefore, the findings suggest that any steps beyond 8,800 steps were not observed to significantly reduce mortality and CVD risk.
Ultimately, this study suggests that health benefits can already be obtained below the popular goal of 10,000 steps per day. Despite these findings, there is no reason for people to stray away from step counts that go beyond 8,800 steps. Walking extends into other areas of health and wellness, for its incorporation into our lifestyle is also associated with better sleep, improved mental health, and overall quality of life. Thus, although the number of steps one takes may account for different health benefits, every step does in fact matter.
Ultimately, this study suggests that health benefits can already be obtained below the popular goal of 10,000 steps per day. Despite these findings, there is no reason for people to stray away from step counts that go beyond 8,800 steps. Walking extends into other areas of health and wellness, for its incorporation into our lifestyle is also associated with better sleep, improved mental health, and overall quality of life. Thus, although the number of steps one takes may account for different health benefits, every step does in fact matter.
Featured Image Source: Jad Limcaco
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