Dr. Ana Abril Arias leads a walk at Salinas Soccer Complex with the Blue Zones Project

Good news! You don’t have to hit 10,000 steps per day to improve your health. Recent research suggests that this number may not be a one-size-fits-all target.

A study published in the European Journal of Preventive Cardiology involving about 230,000 people from around the world found that walking 4,000 steps per day is associated with a lower risk of dying from any cause.
The study revealed that health benefits increase with more steps walked. People who walked 6,000 steps or more per day were the least likely to die.

“The study suggests that while walking more is better, you can also see significant health improvements with fewer steps,” said Dr. Ana Abril Arias, who practices family medicine at Natividad Medical Group. “This is encouraging for those who may find the 10,000-step target unrealistic due to health limitations, busy schedules or other barriers.”

“Unlike so many other types of exercise, walking requires no special training or equipment. It’s free, and you can do it almost anywhere,” said Dr. Arias. “You can also easily add walking into your daily routines. I recommend walking to nearly all of my patients.”

Walking is a great form of moderate-intensity aerobic activity if you keep a brisk pace. It’s also easy to tailor to your fitness level, and you can walk longer and faster as your fitness improves.

“You can walk alone and use the time for reflection and relaxation,” Dr. Arias said. “Or you can take a tip from the Blue Zones Project and the world’s oldest living people and make walking a social event.”

Dr. Arias said that walking is not just a simple exercise; it’s a clear winner for health. Walking can:

• Help manage weight
• Strengthen the heart and improve cardiovascular health
• Lower blood pressure
• Improve cholesterol levels
• Enhance mental well-being
• Reduce the risk of chronic diseases such as diabetes, stroke and certain cancers
• Support joint health
• Boost immune function
• Improve sleep quality

“The more steps per day or minutes of exercise a week you can get, the more likely you’ll live a longer, healthier life.”

– Dr. Ana Abril Arias