You don’t need to walk 10,000 steps a day to reduce your risk of dying prematurely.
According to a large study published in the Lancet Public Health at least 8000 is enough for people younger than age 60. For older people, even 6000 to 8000 reduces the mortality risk. Walking more steps isn’t bad for your health, but the impact on your risk of dying is very little.
Walking 8000 steps or more per day lowers the risk of heart disease, type 2 diabetes, cancer, dementia or depression. If you can’t manage 8000, you can try to work toward that goal slowly. Researchers agree, that an increase of 500 steps a day are already good for you. You should try to get at least 500 steps more every 1 or 2 weeks and slowly work towards the goal of 8000 – or 6000 for people older than 60.
Getting to your step goal is more important than the speed of walking, researchers say. Studies show, that it doesn’t matter much, how fast you go, as long as you reach 8000 (or 6000) steps. If you will benefit from walking faster – but the health effects are only small. So if you don’t want to speed up, you don’t need to, relax and take it easy.
According to research, you don’t need an extra step counter. You can use your phone or watch, that’s good enough. Even if phone underestimates your steps, it will do that consistently, so that you still see your progress. Just remember to carry your phone with you, or some steps won’t be counted.
You won’t lose weight by walking 8000 steps or more a day. Walking does not burn a lot of calories. But the newest studies show, that your health will benefit and you reduce your risk of dying prematurely.