A 2022 meta-analysis in The Lancet Public Health of 47,000 adults found the mortality benefit of walking starts at about 3,800 steps and levels off near 10,000.
Every additional 1,000 daily steps up to 10,000 lowers all-cause mortality by roughly 6–15%.
For adults 60+, the benefit plateaus earlier — around 6,000–8,000 steps.
Walking pairs perfectly with any weight-loss plan: low recovery cost, meaningful calorie burn, and post-meal glucose control.
See how walking fits your calorie target.
Calorie / TDEE Calculator →
BMI can label muscular athletes as overweight or obese. Here's when BMI misses the mark and what to use instead.
The clearest waist guideline for women, based on the NHS and Ashwell Waist-to-Height ratio — no charts, just one rule.
How age changes your healthy weight range, and the simple WHO/CDC formula that answers "how much should I weigh?".