How many steps do you have to take in a day to avoid diseases?

Experts emphasize that daily physical activity, even just walking, can significantly reduce the risk of early death and cardiovascular disease.

In an era of increasing digitaliation and office work, a sedentary lifestyle is becoming increasingly common.

Its health consequences, such as a higher risk of death from cardiovascular disease, an increased risk of cancer and diabetes, and a shortened life expectancy, are scientifically proven. Is there an effective way to offset these negative effects?

Scientists from the University of Sydney conducted a study that provides answers to this important question. Experts argue that increasing the number of daily steps taken can help combat the negative health effects of spending too much time in front of a computer, usually in a sitting position.

A study of more than 72,000 people, published in the British Journal of Sports Medicine, found that every additional step up to 10,000 steps a day reduces the risk of early death (39%) and cardiovascular disease (21%), regardless of how many hours a day you spend sitting.

This is the first study to use wrist-worn devices to objectively measure physical activity in daily life.

"This is not a get-out-of-jail-free pass for people who spend a lot of time sitting. However, it does send an important public health message that every movement counts and that people can and should try to mitigate the health consequences of unavoidable time spent sitting," says Dr Matthew Ahmadi of the University of Sydney.

The study drew on data from 72,174 people (average age 61; 58% women) from the UK Biobank, one of the largest biomedical databases in the world. Participants wore wrist accelerometers for a week to measure their physical activity.

Scientists have calculated that the optimal number of steps per day to counteract the risks associated with a sedentary lifestyle is between 9,000 and 10,000 steps. Such activity reduces the risk of premature death by 39% and the risk of cardiovascular events by 21%.

Noticeable health benefits start at just 4,000 steps per day, which, according to scientists, is the absolute minimum worth taking every day.

These results underscore the importance of physical activity, even if it is broken down into smaller, regular portions throughout the day. Every step we take contributes to improving our health.