Walking 5,000 steps three times a week can have a profound impact on your health, potentially extending life expectancy by up to three years and lowering healthcare costs by as much as 13%. This simple, achievable habit shows how consistent physical activity—even in small amounts—can significantly influence long-term wellbeing. The research emphasizes that regular walking benefits people across all ages and health statuses, making it a powerful tool for lasting health improvements.
Published by Vitality and the London School of Economics, “The Vitality Habit Index” analyzed the behaviors of one million Vitality program members in the UK and South Africa from 2013 to 2023. Researchers aimed to understand how lifelong healthy habits form and the impact they have on both personal health and broader healthcare systems.
How walking habits can add years to life
The study found that adults who maintained a habit of walking 5,000 steps three times per week for two years could add up to three years to their life expectancy. Adrian Gore, Founder of Discovery Vitality, emphasized that “healthy habits can profoundly extend the quality and length of life” and that even small amounts of physical activity have lasting health benefits across ages and health statuses.
The research also revealed that for adults over 65, taking 7,500 steps three or more times per week lowered mortality risk by 52%. Adults aged 45 to 65 saw a 38% reduction, while the overall population experienced a 27% decrease in mortality risk. These effects show that small but consistent exercise habits can dramatically improve longevity.
Broader impact on public health
According to the World Health Organization, 27.5% of adults and 81% of adolescents are physically inactive. Vitality research noted that inactivity contributes to an estimated five million premature deaths each year and that one in five deaths globally is linked to poor diet. If physical inactivity continues, preventable diseases such as type 2 diabetes could cost health systems $27 billion annually.
Joan Costa-Font, Professor at the London School of Economics, stated that these findings support promoting preventive health policies. Habit-based interventions not only lengthen life expectancy but can also lower public health costs, improve productivity, and tackle issues like mental health challenges, social isolation, and non-communicable diseases.
Tips for building long-lasting walking habits
The study identified three key strategies for establishing robust exercise habits:
- Start slow: Begin with low- to moderate-intensity exercise. This approach can sustain habits 1.5 times longer than starting with high-intensity routines.
- Habit laddering: Set targets based on current activity levels. For example, inactive individuals could start with 2,500 steps three to five times a week.
- Consistency over intensity: Focus on maintaining the habit first; increase intensity after six to eight weeks of regular activity.
Maia Surmava, CEO of Vitality US, explained that these approaches provide actionable insights for the US and other countries, suggesting that even minor behavior changes can improve health outcomes and lower healthcare costs.
Extra health benefits of consistent walking
Further analysis showed that adults who sustained 10,000 steps three times per week for three years reduced their risk of developing type 2 diabetes by up to 41%. Increasing this to four or more times per week lowered the risk by 57%. This reinforces the broader value of consistent walking habits, particularly for those at higher risk of chronic illnesses.
In summary, maintaining a routine of walking 5,000 steps a few times per week offers tangible benefits: added years to life, lower healthcare costs, and decreased risk of chronic disease. For adults of all ages, especially those over 65, forming these small but steady habits can transform both personal and public health.