11/19/2025
Walking 8,000 steps per day can cut your risk of dying by 51 percent. 🚶♂️📉
A 2020 JAMA study followed 4,840 adults for 10 years and found that people who averaged 8,000 steps had 51 percent lower all cause mortality compared to those who took 4,000 steps. At 12,000 steps, the risk dropped by 65 percent.
These benefits showed up for heart disease, cancer, different ages, sexes, and health backgrounds. A 2023 study also found that even 1 to 2 days per week of 8,000 steps reduced mortality by 14.9 percent. Taking 8,000 steps on 3 or more days per week lowered risk by 16.5 percent. You do not need perfection for results.
Walking also improves mood, lowers depression and anxiety symptoms, helps with fat loss, and improves cardiovascular health. Research shows steps reduce body weight, BMI, and waist size by improving insulin sensitivity, lowering inflammation, and supporting heart function.
You do not need a gym. You need movement. Park farther. Take the stairs. Walk during calls. Simple habits add years to your life. Your future self will thank you. 🌿
Sources:
• Saint Maurice et al. 2020, JAMA. PMID: 32207799
• Paluch et al. 2022, Lancet Public Health. PMID: 35247352
• Jayedi et al. 2023, JAMA Network Open. PMID: 36976556
• Del Pozo Cruz et al. 2022, JAMA Internal Medicine. PMID: 36074486
• Hall et al. 2020, MSSE. PMID: 31935262
