Exercise
7–10k daily steps
The mortality curve starts dropping at 4,000 steps and flattens around 7–8,000 — the cheapest life-saving intervention there is.
Impact 4/54/5· RCTs / large cohortsEffort: free, today
First step today
Check your phone's health app for the weekly average and add 1,000.
How
Let your phone or watch count. Build “step anchors”: walk while on calls, get off one stop early, stairs over lifts, a 20-minute evening walk.
Evidence
Paluch 2022 (15 cohorts, n=47,471): 6–8,000 steps/day over 60 and 8–10,000 under 60 gave the lowest mortality; pace mattered less than volume.
Goals
Healthy yearsBody weightHeart, blood sugarEnergy, fatigue
Related studies
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.