ArcaMax

If you're getting fewer than 8,000 steps a day from short bouts of walking, you're in a lot more danger of developing cardiovascular disease (CVD) and premature death than if you get most of your steps all at once.

That's the conclusion of research published in Annals of Internal Medicine that looked at more than 33,000 folks -- some of whom walked for less than 5 minutes at a time and some who walked for 15 minutes or more at a time. Study participants who added up their steps from "walks" of 5 minutes or less were more than 300% more likely to develop cardiovascular disease and 400% more likely to die in the next decade than folks who got their steps by walking for 15 minutes or more.

Another study in the British Journal of Sports Medicine found that for women ages 65 and older, getting in 4,000 steps or more a day over one or two days a week lowered their risk of CVD by 27% compared to their completely sedentary peers.

So, if you're not moving around very much, step up the length of time you're walking. And once you've mastered longer, faster walks, aim for 10,000 steps a day or the equivalent done in episodes of 15 minutes or more. The more you move, the younger your ActualAge becomes and the longer, healthier and happier life you'll have.

For help starting a walking routine and exercising (aerobics and strength training), check out my book, "The RealAge Workout," and sign up for the AI-powered coaching at 4YOUngevity.com.

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2023 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.