Establishing a daily step target might lower the risk of disease and mortality, even for individuals who typically lead sedentary lives.

The longstanding belief in the efficacy of achieving ten thousand steps daily to mitigate disease risk and premature death has been reaffirmed by recent research. What remained uncertain was whether this target could hold the same protective effect for individuals leading predominantly sedentary lifestyles.

In a study published in the British Journal of Sports Medicine, researchers found that among sedentary individuals, accumulating 9,000 to 10,000 steps per day reduced the risk of developing cardiovascular disease by 21% and the likelihood of premature death by 39%.

Lead author of the study, Dr. Matthew Ahmadi, cautioned that these findings aren’t a carte blanche for prolonged sedentary behavior. He stressed the importance of recognizing that every movement counts, emphasizing the need to increase daily step counts to offset the health risks associated with prolonged sedentary periods.

Drawing from data gathered from over 72,000 participants in the UK Biobank study, the researchers monitored participants’ daily step counts and sedentary time using wrist-worn activity trackers over a seven-day period. They discovered that regardless of sedentary time, exceeding 2,200 steps per day was associated with reduced cardiovascular disease and mortality risks, with the greatest benefits observed between 9,000 to 10,000 steps.

Dr. David Katz, a specialist in preventive and lifestyle medicine, highlighted the symbiotic relationship between walking and sedentary behavior, emphasizing that both exert influences on health outcomes. He stressed the significance of increasing physical activity levels to mitigate disease risks effectively.

Dr. Andrew Freeman, a preventive cardiologist, underscored the multifaceted benefits of exercise, including improvements in cardiovascular health and blood pressure regulation. He suggested integrating physical activity into daily routines, such as opting for stairs over elevators and incorporating walking meetings, to achieve step-count goals.

Freeman emphasized the importance of breaking up exercise into manageable segments, recommending at least one vigorous intensity session daily. He also advocated for creative solutions to incorporate movement into sedentary settings, such as using portable treadmills under desks.

Ultimately, Freeman emphasized the transformative power of exercise, urging individuals to seize the opportunity to enhance their health by adopting a more active lifestyle.