Recent research published in the British Journal of Sports Medicine suggests that walking up to 10,000 steps a day can significantly lower the risk of heart disease and premature death, even for individuals with sedentary lifestyles.

The study, conducted by academics at the University of Sydney and based on data from over 70,000 participants aged around 61 from the UK Biobank, found that each additional step taken above 2,200 steps per day, up to approximately 10,000 steps, was associated with a reduction in these health risks, irrespective of the amount of time spent sitting.

The researchers noted that individuals who walked between 9,000 and 10,500 steps daily exhibited the lowest risk of early death. Moreover, those who took around 9,700 steps daily were found to have the lowest risks of stroke and heart attack.

During the study, participants wore accelerometers for seven days to monitor their physical activity levels. Over a seven-year follow-up period, the researchers recorded 1,633 deaths and 6,190 cardiovascular events, including heart attacks and strokes.

The findings indicated that walking between 9,000 and 10,500 steps daily reduced the risk of early death by 39% and lowered the risk of heart attack or stroke by over a fifth.

Furthermore, the study highlighted that any number of daily steps above 2,200 was linked to decreased rates of mortality and heart disease, regardless of sedentary behavior. The benefits of walking increased with higher step counts, with approximately half of the benefits achieved at between 4,000 and 4,500 steps per day.

Julie Ward, a senior cardiac nurse at the British Heart Foundation, emphasized the importance of physical activity in maintaining heart health and reducing the risk of cardiovascular diseases. She encouraged individuals to incorporate at least 150 minutes of moderate exercise into their weekly routine, suggesting various activities such as walking breaks, gym sessions, exercise classes, or simply opting to walk short distances instead of taking public transport.

In summary, the study underscores the significant health benefits of walking, demonstrating that every step towards reaching the 10,000-step goal contributes to reducing the risk of mortality and cardiovascular events, even for individuals with predominantly sedentary lifestyles.