At Lyfery, we personalize health behavior for our clients. An essential part of our health behavior model is the number of steps taken daily — walking is one of the easiest ways to stay active. But how does walking benefit your health? And how many steps should you aim for?

Daily Steps – A Marketing Gimmick Backed by Science

Although the earliest pedometer concept might date back to Leonardo da Vinci, the device gained popularity around the 1965 Tokyo Olympics. A Japanese company, Yamasa, introduced the manpo-kei or “10,000-step meter,” claiming better health for the more active. The name supposedly stemmed from the resemblance of the Japanese character for “10,000” (万) to a walking person. However, the 10,000-step goal was not based on science — it was kind of a marketing ad — but nonetheless being active is beneficial for health. Daily walks are linked to lower mortality rates and reduced cancer risks. Active persons also face lower risks of heart disease, diabetes, and strokes.

Even among the children, the benefits are evident. A UK study followed 8,000 children over several years and found those who walked, cycled, or used public transport to school had lower body fat percentages than those who traveled by car. Active commutes also correlated with healthier weights.

Walking isn’t just good for physical health; it also supports mental well-being. It helps with relaxation and reduces negative emotions. Studies show walking can alleviate stress, anxiety, and depression. This is why scientists recommend creating urban spaces that encourage walking as exercise.

What Step Goal to Aim?

If 10,000 steps seem daunting, science has good news: the change doesn’t need to be extreme. A meta-analysis in The Lancet Public Health found that moving more improves lifespan, but the relationship isn’t linear — the less active you are now, the more you benefit from even modest increases in activity.

Researchers studied approximately 47,000 persons with an average age of 65, grouping them based on daily step counts:

1. Group 1: ~3,500 steps/day

2. Group 2: ~6,000 steps/day

3. Group 3: ~8,000 steps/day

4. Group 4: ~11,000 steps/day

The findings were striking: moving from 3,500 to 6,000 steps/day (Group 2) improved survival rates by 40%! For those under 60, increasing daily steps to 8,000-10,000 further enhanced survival rates, but benefits plateaued beyond this range.

Given statistical nuances, a realistic and evidence-based number of steps for improved longevity is 7,000-8,000 steps/day. If you’re already exceeding this, great — keep it up! But if you currently move very little, adding a simple 15-minute daily walk could have the most significant positive health impact.

Tips to Increase Your Daily Step Count

1. Use a Pedometer. Simply tracking your steps can motivate you to walk more. If you don’t have a pedometer, you can borrow one from a friend for a day to learn how many minutes you need to walk to get 1,000 steps — then you can keep track based on time.

2. Organize a Step Challenge. Friendly competition among colleagues or friends, with rewards for individuals or teams achieving the most steps within a set period, can boost motivation.

3. Small Changes Add Up. Can you walk or cycle to work? Park your car further away to add a 10-minute walk. Use stairs instead of elevators. Make phone calls while walking (preferably outside), or enjoy a sunset during an evening stroll. Often, there’s enough time in the day — it’s about finding an activity that suits your lifestyle.

4. Set a Specific Goal. A clear objective increases the likelihood of success. Find out your current step count and decide how much to increase it. For example at 3,000 steps/day, could you add 200 steps daily? Set a timeframe, like one month, and review your progress to refine your approach.

Movement is Key to Health

It can be hard to find the time and motivation to move more. At Lyfery, we’re here to support our clients on this journey. Enjoy your walk!

This article has been reviewed by Lyfery life insurance medical consultant Dr. Kristiina Paju and associate professor in public health at the University of Tartu, and Lyfery lead researcher, Dr. Taavi Tillmann.

Resources:

1. Bassett DR Jr, et al. Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Med. 2017 Jul;47(7):1303-1315. Link: Step Counting: A Review of Measurement Considerations and Health-Related Applications – PMC

2. Del Pozo Cruz B, et al. Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality. JAMA Intern Med. 2022 Nov 1;182(11):1139-1148. Link: Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality – PMC.

3. Bassett DR Jr, et al. Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Med. 2017 Jul;47(7):1303-1315. Link: Step Counting: A Review of Measurement Considerations and Health-Related Applications – PMC

4. Laverty AA, et al. Associations of active travel with adiposity among children and socioeconomic differentials: a longitudinal study. BMJ Open 2021;11:e036041. Link: Associations of active travel with adiposity among children and socioeconomic differentials: a longitudinal study | BMJ Open

5. Zhu Z, et al. Exploring the Relationship between Walking and Emotional Health in China. Int J Environ Res Public Health. 2020 Nov;17(23):8804. Link: Exploring the Relationship between Walking and Emotional Health in China – PMC

6. Paluch, Amanda E et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health, 2022 March; 7 (3) e219 – e228. Link: Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts – The Lancet Public Health

7. Ferguson, Ty et al. Effectiveness of wearable activity trackers to increase physical activity and improve health: a systematic review of systematic reviews and meta-analyses. The Lancet Digital Health, 2020 Aug; 4(8):e615 – e626. Link: Effectiveness of wearable activity trackers to increase physical activity and improve health: a systematic review of systematic reviews and meta-analyses – The Lancet Digital Health

8. Chaudhry UAR, et al. The effects of step-count monitoring interventions on physical activity: systematic review and meta-analysis of community-based randomised controlled trials in adults. Int J Behav Nutr Phys Act, 2020; 17,129. Link: The effects of step-count monitoring interventions on physical activity: systematic review and meta-analysis of community-based randomised controlled trials in adults

9. Ringeval M, et al. Fitbit-Based Interventions for Healthy Lifestyle Outcomes: Systematic Review and Meta-Analysis. J Med Internet Res, 2020; 22(10):e23954. Link: Fitbit-Based Interventions for Healthy Lifestyle Outcomes: Systematic Review and Meta-Analysis