Middle-aged adults who walked at least 7,000 steps daily cut their risk of premature death from all causes by 50% to 70%, compared to those taking fewer steps. However, surpassing 10,000 steps—or walking faster—provided no further reduction, says lead author Amanda Paluch, a physical activity epidemiologist at the University of Massachusetts Amherst.
These findings support growing efforts to define evidence-based physical activity guidelines, like daily walking, for better health and longevity. The popular 10,000-steps target isn't rooted in science but stems from a decades-old Japanese pedometer marketing campaign, notes Paluch, an assistant professor of kinesiology in the School of Public Health and Health Sciences.
Paluch and her team sought a clear answer: How many daily steps deliver meaningful health benefits? "That insight could shape powerful public health messaging and doctor-patient advice," she explains.
Drawing from the long-running Coronary Artery Risk Development in Young Adults (CARDIA) study, launched in 1985, researchers analyzed data from about 2,100 participants aged 38 to 50. They wore pedometers in 2005 or 2006 and were tracked for nearly 11 years, with analysis completed in 2020 and 2021.
Participants fell into three groups: low (<7,000 steps/day), moderate (7,000-9,999), and high (>10,000).
"Risk of mortality drops steadily with more steps," Paluch observes. "We saw major benefits between 7,000 and 10,000 steps, but nothing extra beyond that."
"If you're at 4,000 steps, aim for 5,000," she advises. "Each increment up to around 10,000 brings progressive risk reductions for all-cause mortality."
This study stands out for focusing on midlife adults, unlike most prior research on seniors. It offers strategies to extend healthy years and avert early deaths, as seen in some participants.
"Stopping premature mortality before average life expectancy is crucial," Paluch emphasizes. "Linking daily steps to this outcome is a fresh contribution to the field."
The diverse cohort—balanced by sex, with equal Black and white participants—showed lowest death rates for those hitting 7,000+ steps, especially women and Black adults versus sedentary peers. Yet, with a small number of deaths, Paluch cautions that larger studies are needed for robust differences by sex or race.
Paluch plans further research on daily steps' health impacts across life stages.
"We focused on all-cause mortality here," she notes. "Associations may vary by specific health outcomes."
