This article examines the minimum dose of exercise that may be associated with longevity. Do we really need to take at least 10000 steps a day?
Two recent studies add information on the importance of physical activity and the benefits of cardiorespiratory fitness for improving cardiovascular disease, cancer and longevity in general.
The first study assessed physical activity in more than 500,000 Taiwanese participants.
The scientists evaluated a new measure of physical activity, the "Activity Quotient", which provides greater value for physical activity at high training intensity and heart rate and is easy to assess with questionnaires such as those used in this study or with apps added to mobile devices.
They found a higher "Activity Quotient" to be associated with a progressive reduction in mortality from cardiovascular disease, cancer and all causes.
It is important to note that even relatively low Activity Quotient values, well below the recommended guidelines for exercise, were associated with health benefits.
Although higher levels were associated with even greater benefits, it appeared that most health benefits occurred with Activity Quotient values greater than 50, equivalent to about only 150 minutes a week of brisk walking.
The other study was conducted in over 1,500 men and women aged 70-77 years from Norway, in which they measured cardiorespiratory fitness and changes in cardiorespiratory fitness after 1 year and their impact on mortality during a 5-year follow-up.
Compared with the untrained, moderately fit men and women (> 85% of mean peak cardiorespiratory fitness by age and sex) had 66% and 59% lower mortality, respectively, with no additional reduction in mortality risk with higher levels of cardiorespiratory fitness, supporting the maintenance or enhancement of cardiorespiratory fitness levels throughout life to increase longevity during aging.
The most commonly used assessment of physical activity is steps count per day. Recently, however, the long-standing doctrine that more than 10,000 steps per day are needed to maximise benefits was challenged, with the maximum benefits to combat cardiovascular disease occurring at 7,300-8,800 steps per day, with small additional benefits occurring at faster steps, confirming some data suggesting that higher-intensity exercise with a higher heart rate can be more beneficial.
Therefore, these data suggest that even less than 10000 steps a day are enough to provide health benefits, especially if we can do them at a fast pace!
-Suprastratum: The authority on health, fitness and nutrition
Sources/bibliography/more reading:
- Wai JPM, Wen CP, Tsai MK, Chen CH, Lee JH, Chu TD, Chiou HY, Wen C, Tari AR, Wisløff U, Nauman J. Association between Activity Quotient and cause-specific mortality - A prospective cohort study of 0.5 million participants in Asia. Prog Cardiovasc Dis. 2025 Jan 10:S0033-0620(25)00004-0. doi: 10.1016/j.pcad.2025.01.004. epub ahead of print. PMID: 39798594.
- Tari AR, Brissach DE, Ingeström EML, Nauman J, Tyrell T, Foster C, Radtke K, Porcari JP, Lydersen S, Kaminsky LA, Myers J, Walker TL, Coombes JS, Stensvold D, Wisløff U. Survival of the fittest: peak oxygen uptake and all-cause mortality among older adults in Norway. Prog Cardiovasc Dis. 2024 Dec 4:S0033-0620(24)00169-5. doi: 10.1016/j.pcad.2024.11.004. epub ahead of print. PMID: 39638222.
- Stens NA, Bakker EA, Mañas A, Buffart LM, Ortega FB, Lee DC, Thompson PD, Thijssen DHJ, Eijsvogels TMH. Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. J Am Coll Cardiol. 2023 Oct 10;82(15):1483-1494. doi: 10.1016/j.jacc.2023.07.029. epub 2023 Sep 6. PMID: 37676198.
- Lavie CJ, German CA, Sanchis-Gomar F. Reducing Mortality and Cardiovascular Disease: Stepping Up Our Game. J Am Coll Cardiol. 2023 Oct 10;82(15):1495-1498. doi: 10.1016/j.jacc.2023.08.007. epub 2023 Sep 6. PMID: 37676197.
- Nauman J, Sui X, Lavie CJ, Wen CP, Laukkanen JA, Blair SN, Dunn P, Arena R, Wisløff U. Personal activity intelligence and mortality - Data from the Aerobics Center Longitudinal Study. Prog Cardiovasc Dis. 2021 Jan-Feb;64:121-126. doi: 10.1016/j.pcad.2020.05.005. epub 2020 Jun 16. PMID: 32560967.
- Nauman J, Franklin BA, Nes BM, Sallis RE, Sawada SS, Marinovic J, Stensvold D, Lavie CJ, Tari AR, Wisløff U. Association Between Personal Activity Intelligence and Mortality: Population-Based China Kadoorie Biobank Study. Mayo Clin Proc. 2022 Apr;97(4):668-681. doi: 10.1016/j.mayocp.2021.10.022. epub 2021 Dec 3. PMID: 34865822.
- Lavie CJ, Sanchis-Gomar F, La Gerche A, Laukkanen JA. Stepping up physical activity and fitness is needed for longevity. Prog Cardiovasc Dis. 2025 Mar 22:S0033-0620(25)00041-6. doi: 10.1016/j.pcad.2025.03.012. epub ahead of print. PMID: 40122436.