As few as 4000 steps per day can reduce our risk of dying, but is that the right message?

Recently, a scientific study was published which grabbed news attention worldwide. This study provided compelling evidence that we may only need 3967 steps per day to start to experience significant health benefits. This study shattered the myth that we need to be getting 10,000 steps per day.

This study adds to a growing body of evidence which shows a little physical activity can lead to substantial health benefits. Over the past year and a half, three studies have emerged, each revealing the remarkable impact of physical activity on our bodies.

Some is good, but more is better

The takeaway here is that while even minimal physical activity can reap tangible health benefits, more is certainly better. Previous research has shown that accruing more steps per day — up to 10,000 steps per day — was associated with steady declines in the risk of death. There was no minimal threshold for the beneficial association of increasing the number of daily steps with mortality. However, this latest research suggests the benefits of walking more may be felt far beyond 10,000 steps per day. The latest research showed that each 1000-step increment correlated with a 15% reduction in all-cause mortality, all the way up to 20,000 steps per day. Moreover, research highlights that intensity matters. Walking at a brisk pace adds another layer of advantage.

The message matters

These recent studies have undoubtedly sparked conversations about what it takes to lead a healthier life. However, there’s a critical question we need to ask: Is the message we’re sending truly beneficial? While it’s commendable to promote physical activity, the focus on the bare minimum might be inadvertently undermining the potential for lasting change. When we view physical activity as something we have to do, it becomes a task on our to-do list rather than an enjoyable part of our daily routine.

Presently, a staggering 27.5% of the global population is not getting enough physical activity to reap its health benefits. Achieving these benefits requires not just a short-lived commitment, but a consistent effort over the long term. A recent study underscores this by revealing that engaging in 60 minutes of physical activity each week can significantly reduce mortality, but only when this habit is sustained for decades.

The challenge is clear: we need innovative solutions to encourage millions of individuals worldwide to embrace and maintain an active lifestyle. Relying solely on health-related messaging or portraying exercise as a chore might not be the best strategy. Studies have shown that health-focused messages tend to fall flat when it comes to changing behaviours. For people to positively change their behaviour — and maintain it — the behaviour needs to appeal to them on a deeper level. Studies have found that more people are attracted to behaviours when they provide value and meaning (by helping them connect with something they care about) and when they are social in nature (allowing them to attach the new behaviour with people they care about).

The takeaway

It’s essential to recognise that the benefits of an active lifestyle extend far beyond a reduced risk of mortality. Emphasising the immediate positive outcomes in social and mental health can be more persuasive in driving behaviour change. While showcasing that even a little movement can yield significant health advantages is certainly commendable, our efforts should also encompass the broader social and emotional benefits that an active life can bring.

Physical activity is not just a prescription for longevity but a gateway to a happier, healthier life. The science is clear: Every minute counts, and more is better.