Want to live longer? Step to it.
You don’t necessarily need 10,000 steps a day, a misconception that actually traces back to a 60-year-old marketing campaign.
“Everybody talks about 10,000 steps a day,” a workout that can take over two hours, said Dr. Theodore Strange, a geriatrician and internal medicine specialist at Northwell Staten Island University Hospital.
On the other hand, taking fewer than 2,000 steps is considered sedentary, he noted.
So, what’s the sweet spot between the two?
Strange’s advises tracking your steps for a few days, as increasing your baseline improves health.
Research shows that anything over 2,200 helps steps helps you live longer.
“Get them up to that 5,000 to 6,000 range and then try to get to 7,000 to 8,000 a day,” he suggested, noting that range is “right where you want to be.”
Officially, the National Heart, Lung and Blood Institute recommends 7,000 steps or more, a threshold research shows lowers the risk of mortality by 70%.
“If you can get it to 10,000, it’s great,” Strange says. “Anything more than that, you’re an athlete; you’re a star.”
Step count doesn’t tell the whole story though.
A new study shows that walking speed is also a powerful indicator of longevity.
I’m walkin’ here!
In what might come as no surprise to fast-walking New Yorkers, a quicker pace is associated with a lower risk of untimely death.
Researchers looked at data from over 10,000 older Brits with an average age of 69. They found that walking faster — whether in a lab setting, during everyday activities or when consciously walking faster — was associated with a 17 to 23% lower risk of early death.
Even a tiny speed increase of .1 meters per second correlated with lower mortality.
Importantly, the authors note it isn’t the act of fast walking itself that makes you live longer. Rather, walking fast indicates that the body’s internal systems are working well.
To walk quickly, you need good cardiorespiratory function, muscular strength, balance and a healthy nervous system, explained Strange.
Fast walkers are also more likely to properly fuel their bodies and live free of energy-sapping chronic diseases.
If any of these underlying systems decline, “walking speed may be one of the first functional measures to decline with that,” said Strange. “And as you lose that, you probably have an increased risk for falling, frailty, decreased cognitive decline, and ultimately, increased morbidity and mortality.”
How to walk better
As with any big lifestyle shift, start with baby steps. Well, not literally — just start walking, Strange said.
“Start gradually. Go slowly, meaning at a speed that feels comfortable for you,” Strange said. “Do it consistently.”
Devices like smart watches can be useful to give you “real objective data you can measure” including step count and cadence, as this new study examined.
Once you establish a baseline, Strange says to increase your weekly walking time by just a few minutes.
To prepare for a successful walk, he emphasizes a few key principles.
First, maintain proper posture by standing tall with your shoulders back, keeping your body relaxed and letting your arms swing naturally.
Ensure you stay adequately hydrated and fueled before heading out. To prevent tripping, focus on taking short, controlled steps.
Listening to your body is also crucial. If you feel any discomfort, slow down or stop completely.
