Trying to fit some physical activity into your schedule every day can be overwhelming, as can aiming for the lofty goal of 10,000 steps per day. But researchers are urging you not to stress if you don’t reach one or both of these goals. In fact, according to one study, just 8,000 steps of walking is all you need for health and potentially prolonging your life – and you only need to do that once or twice a week.
Meet the experts: Dr Sean Heffron, a preventive cardiologist; Dr Holly Andersen, an attending cardiologist.
The study, which was published in JAMA Network Open, evaluated data from 3,101 adults who participated in the National Health and Nutrition Examination Surveys 2005–2006 and wore an accelerometer for one week to track their step counts. These were then measured against their mortality data through to the end of 2019.
The researchers found that people who walked 8,000 or more steps a day once or twice a week had cardiovascular perks and lower mortality rates that were nearly as good as those who clocked up that same distance every day of the week. Specifically, they discovered that people who walked at least 8,000 steps over one or two days had a 15 per cent lower risk of dying in the next 10 years, while people who hit 8,000 or more steps three to seven days a week had a 16.5 per cent lower risk compared with people who took very few steps a day. The risk of dying from heart disease was about the same – 8.1 per cent in the one-to-two-day group, and 8.4 per cent for people who got more steps on a regular basis.
The study’s conclusion had pretty positive news for people working out only on the weekends: “The study’s findings suggest that, for adults who face difficulties in exercising regularly, achieving the recommended daily steps only a couple days a week may have meaningful health benefits.”
The perks of exercising just a few days a week
It’s important to point out that the study has some limitations – it only looked at physical activity data from one week and didn’t factor in other forms of exercise that would conceivably help someone’s health but not require steps, like cycling or rowing. The type of exercise people did and how hard they went also weren’t considered – the trackers only measured steps.
Still, experts say there may be something to this. “It’s pretty much in line with what I talk to many of my patients about,” said Dr Heffron. “Because, in reality, the majority of Americans aren’t getting 8,000 steps on any day of the week.” He added that “you don’t need to be a marathoner or even a 5K runner to derive cardiovascular benefit from being physically active.”
There are many benefits of walking, and being physically active in general, for the heart and overall health. Among other things, it stimulates the cells in the body, heart and muscles to make enzymes and compounds that support different processes throughout the body, it improves insulin sensitivity, promotes good blood pressure and helps you maintain a healthy weight, Dr Heffron said.
“Physical activity is good for your bones, brain, immune system, stress levels and for your sleep,” concurred Dr Andersen. “Those who are physically active also tend to eat better.”
Overall, it’s important to move – even if it’s just a few times a week, Dr Andersen said. “We know that prolonged sitting is terrible for us,” she said. “Going from doing nothing to doing something gives the most benefit. With more and more exercise, the benefits start to plateau. Walking a good amount every day is healthy, but if you’re only doing it two to three times a week, keep it up.”
The results of this study provide a potentially more accessible starting point than Australia’s physical activity guidelines, which recommend at least 150 minutes of moderate-intensity activity a week, along with muscle-strengthening activities on two days.
Australia’s guidelines also recommend spending less time sitting, noting that even light-intensity activity can offset some of the effects of being sedentary. Still, most people fall short of even meeting the most basic goals, Dr Heffron said. Just 48 per cent of Australian adults meet the physical activity guidelines and fewer than one in five (19 per cent) meet both the aerobic and muscle-strengthening recommendations, according to the Australian Institute of Health and Welfare (AIHW).
How to get more steps
There is no official guidance on step counts, but it’s become a buzzier way to think about physical activity. In general, it takes around 1,250 steps to walk a kilometre, so 8,000 steps works out to roughly 6.5 kilometres – more than many of us manage on an average day.
While Dr Heffron said it’s ideal to have a regular exercise routine, he also said people shouldn’t get discouraged if they tend to be active in smaller moments. “Small amounts, spread out over a couple of days a week, can be beneficial,” he noted. It’s worth noting, too, that one meta-analysis of 17 studies, which looked at data from 226,889 adults, found that adding 500 to 1,000 steps a day to your routine can also have big benefits for your overall health. And other more recent studies have found that walking regularly can add years to your life.
Dr Andersen simply encouraged people to move more. “Physical activity is the fountain of youth. Prolonged sitting is detrimental to your health,” she said. “Don’t sit in front of your computer all day – get up and move at least once an hour.”
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