While we’ve recognized that 10,000 steps a day are not necessary for achieving real health benefits from walking, many of us still strive for as many steps as we can on any given day. But that’s not always possible, nor is it always necessary. In fact, a brand new study published in the European Journal of Cardiology found that significantly fewer than 10,000 steps a day can still make a sizable difference in your risk of death. In this study, a meta-analysis of several existing studies on walking, researchers determined that walking at least 2300 steps a day reduces your risk of dying of cardiovascular disease, and walking at least 4000 steps a day reduces your risk of dying regardless of the cause. With every additional 500 steps, you cut your risk of dying from cardiovascular disease by 7% and an additional 1000 steps cut that risk by 15%. This is not to say that you now have permission to spend much of the day on your couch, but it does cut you some slack on those days when a higher number step count is just not going to happen. Another recent study, published in JACC (Journal of the American College of Cardiology): Heart Failure, using data collected by wearable devices, found that even for heart failure patients who only walked a couple of thousand steps per day, increasing their step count by another 2000 steps led to better symptom control and physical function. For more on this study, click here.

In fact, an increasing number of expert recommendations are focusing on getting more out of your daily walk rather than trying to extend its length. The “walk as workout” concept is gaining increasing attention, with such recommendations as adding arm movements  (using your water bottle as a hand weight) or brief “squat stops”, and focusing on how you move your feet when you walk as being as important (if not more important) as how many steps you rack up each time. There are now apps to better guide your walking strategy and websites that will reward you when you reach your walking goals (which can be well under 10,000 steps and still celebrated) while providing valuable feedback about the benefits you’re gaining from your walks. If you’d like to read for yourself a list of 15 health benefits that you’ll experience with your daily walk, grab your FitBit and click here.

Walking speed is also a topic, recognizing that ramping up your intensity is important, especially if you limit your distance. As we’ve said in previous posts, walking speed should allow you to have a conversation. If you want the walk to be of high intensity, then you’ll be able to say a few words at a time but no singing Springsteen or extended lengthy debates. If you do feel short of breath, however, and unable to speak at all, then you’ve probably taken the intensity too far and you need to slow down a bit. To find out more about walking speed, read here. And finally, speaking of intensity, some experts recommend amping up the weight you carry while you’re walking. Dr. Peter Attia, a longevity expert, recently revealed that his walks are now “rucking walks,” which means he carries a weighted backpack for extra challenge and strength building. It’s not for everyone, but if you’re looking to get more out of a limited walk, this might give you that extra oomph you’re seeking. To find out more, put your arms in your backpack and read more here.