Take a fresh look at your lifestyle.

10,000 steps a day? You really need that much exercise



  • New study shows: Just 2,337 steps a day reduce the risk of cardiovascular disease
  • But: Every step counts – the more, the better
  • The main thing is exercise: This way you can make your everyday life more active

How many steps have you taken today? Does your pedometer rarely break the 10,000 mark? You are not alone, as many people spend more and more hours sitting. According to a TK study, almost one in three people only exercise for less than 30 minutes a day. However, it takes around 120 to 150 minutes to walk 10,000 steps; after all, this number of steps corresponds to a distance of six to eight kilometers.

It is well known that a lack of exercise and a low number of steps per day have been proven to increase the risk of cardiovascular diseases and general health problems. But does it really have to be 10,000 steps every day to reduce the risk of illness, or how much exercise is necessary? A recent meta-analysis now provides exciting insights into how daily step count is associated with all-cause and cardiovascular disease mortality. If you don’t like sports, pay attention, because there’s good news: you don’t necessarily have to run after 10,000 steps every day.

New study shows: Just 2,337 steps a day reduce the risk of cardiovascular disease

In a meta-study, researchers have now evaluated 17 walking studies that included data from around 227,000 people from different regions worldwide. The health status of the participants was monitored over a period of seven years – with interesting results:

  • 2337 steps per day reduce the risk of dying as a result of cardiovascular diseases. If you go further 500 steps a day, so became one Mortality from cardiovascular diseases reduced by a further 7% observed.
  • 3967 steps a day reduce the mortality rate for all diseases. With each subsequent one 1000 steps could the Overall mortality reduced by an additional 15% become.

These findings show: At the end of the day, you don’t necessarily need the “magic” 10,000 in your step account, which is considered your goal.

But: Every step counts – the more, the better

For the first time, the study took into account not only age and gender, but also regional differences in terms of different weather zones. In addition, the effects of up to 20,000 steps a day on health were examined for the first time, allowing the researchers to show that even if almost 4,000 steps a day already reduce the mortality rate, more exercise is still better. In younger adults in particular, the risk of death fell by up to 49% if they walked between 7,000 and 13,000 steps a day.

The main thing is exercise: This way you can make your everyday life more active

To stay fit and healthy into old age, you don’t necessarily have to take 10,000 steps a day. Any form of exercise is good for your health, so working around the house or traveling by bike instead of by car or train can also have benefits. Even short exercise breaks or climbing stairs instead of taking the elevator can integrate more exercise into your everyday life. After all, not everyone has the time to go for a 120 to 150 minute walk every day. If you still want to increase your step count without having to spend a lot of time, another solution could be to continually collect them. Because when you go jogging, these are collected quickly.

For your health, it is enough to walk between 2000 and 4000 steps a day to reduce the mortality rate. Nevertheless, every step counts. So the more exercise you can do every day, the better.


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