It’s noisier than ever out there, and life only seems to get busier. When it comes to health, staying on top of the latest fitness trends or finding time for that perfect gym routine can feel like a losing battle. We’ve all heard that exercise can be transformative, but does it really have to be a massive overhaul? Recent research shows that simple habits, like daily steps and strength training, can add years to our lives. Small changes done consistently really do matter.
Step Up to Live Long
A recent meta-analysis shows that each additional 1,000 steps taken daily can reduce mortality rates by 12%. Those who walked 16,000 steps per day saw a staggering 66% reduction in mortality compared to those managing just 2,700 steps. While 16,000 steps might seem like a lofty goal for most, setting a target of 10,000 steps per day is both realistic and offers substantial benefits.
The beauty of this is how simple it can be. You don’t need tons of equipment or hours of free time. Every extra step counts. Take a break over lunch and go for a walk, choose the stairs over the lift, or park a little farther away and enjoy your favourite podcast while strolling the scenic route.
Why Daily Steps Matter
Let’s put this into perspective by comparing low physical activity to other health risks. We often hear about how smoking and obesity are detrimental to longevity. Studies show that all-cause mortality rates are about 70-80% higher in smokers than non-smokers. Similarly, a person with a BMI of 40 has a mortality rate almost double that of someone with a BMI of 23. Here’s the catch: being sedentary can be just as harmful. In fact, the mortality risk associated with low activity levels can rival these well-known health hazards.
The Misunderstood Role of Strength Training
While walking is essential, strength training also has a profound impact on health. Recent research revealed that engaging in muscle-strengthening activities 2-3 times a week is associated with a 10-20% reduction in all-cause mortality. This benefit isn’t just for the young and fit — people of all ages can experience improvements in health and longevity by building and maintaining muscle mass. Resistance training boosts muscle strength, improves mobility, and enhances overall physical function.
If you’re not sure where to start, consider getting some guidance. A bit of support, whether through fitness apps or working with a strength coach, can demystify strength training and make it more approachable. It’s about finding what works for you and your lifestyle.
Walking more and adding some strength training into your weekly routine can significantly lower your risk of mortality and improve your quality of life
— Rory Girvan
Bringing It Together: Practical Tips
Combining daily steps with regular strength training creates a balanced approach to fitness that can flexibly fit into any lifestyle. Here’s how you can make it happen:
Set Realistic Step Goals: If you’re currently at 5,000 steps a day, aim to increase by 1,000 steps each week or two. Small, consistent changes lead to lasting results.
Introduce Strength Training: Start with simple, no-equipment exercises like squats, push-ups, and planks — even 20-minute sessions make a difference. For optimal benefits, working with a qualified strength coach 1-3 times per week for a minimum of 10-12 weeks can be a game changer.
Find Your Groove: The best routine is the one you enjoy and can stick with. Keep things interesting by trying different activities. Gardening counts as movement, and yoga is fantastic strength training too.
A Longer, Healthier Life
Fitness isn’t about perfection. It’s about progress and creating habits you can sustain. Walking more and adding some strength training into your weekly routine can significantly lower your risk of mortality and improve your quality of life. By making these changes, you’re not just adding years to your life — you’re adding life to your years.
The research is clear: small increases in daily steps, combined with regular strength training, have a profound impact on health. So, the next time you’re deciding whether to walk to the shop or postpone a training session, remember: every step and every rep counts towards a healthier, longer life.
