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How You Can Step Your Way to A Longer Life Free of Heart Disease

9 months, 2 weeks ago

7198  0
Posted on Aug 16, 2023, 1 p.m.

Article courtesy of Dr. Joel Kahn, MD, who is a Clinical Professor of Medicine at Wayne State University School of Medicine, one of the world's top cardiologists, a best-selling author, lecturer, and a leading expert in plant-based nutrition and holistic care.

A fundamental habit for optimal health, longevity, and freedom from heart disease is regular physical activity. Walking is the most common natural fitness habit across the world, whether as part of an occupation or solely for the purpose of health goals. It is possible people might be discouraged from walking for fitness if time or other constraints are limiting factors.

The optimal number of steps/day and their role in health is still unclear. Therefore, an analysis of multiple databases was performed to identify the minimal number of steps/day to lower overall death and cardiovascular mortality risks.


The researchers systematically searched relevant electronic databases from inception until June 2022. The main endpoints were all-cause mortality and CV mortality. 

Seventeen cohort studies with a total of 226,889 participants (generally healthy or patients at CV risk) with a follow-up of 7 years were included in the meta-analysis.


A 1000-step increment was associated with a 15% decreased risk of all-cause mortality while a 500-step increment was associated with a 7% decrease in CV mortality.

Compared with a reference of 3967 steps/day 3967, an average of 5537 steps/day vs an average of  7370 steps/day vs. an average of  11,529 steps/day were associated with lower risk for all-cause mortality by 48%, 55&, and 67%, respectively. 

Higher levels of steps/day were also associated with a reduced risk of cardiovascular mortality by 16%, 49&, and 77%.


This meta-analysis demonstrates a significant inverse association between daily step count and all-cause mortality and CV mortality.  The more steps the better but even 3967 steps/day reduced all-cause mortality and only 2337 steps/day measurably lowered cardiovascular mortality. The bottom line message is that 10,000 plus steps a day is a noble goal with measurable health benefits but even lower achievements have important consequences on health and lifespan predictions. 

The senior author from Lodz, Poland indicated that "Our study confirms that the more you walk, the better,” says Prof. Banach. “We found that this applied to both men and women, irrespective of age, and irrespective of whether you live in a temperate, sub-tropical, or sub-polar region of the world, or a region with a mixture of climates. In addition, our analysis indicates that as little as 4,000 steps a day are needed to significantly reduce deaths from any cause, and even fewer to reduce deaths from cardiovascular disease.”

About the author: At his core, Dr. Joel Kahn believes that plant-based nutrition is the most powerful source of preventative medicine on the planet. Having practiced traditional cardiology since 1983, it was only after his own commitment to a plant-based vegan diet that Dr. Kahn truly began to delve into the realm of non-traditional diagnostic tools, prevention tactics, and nutrition-based recovery protocols. 

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.

Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethic group, club, organization, company, individual, or anyone or anything.

Content may be edited for style and length.

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