How far is 4,000 steps? How far you need to walk to stay healthy according to scientists

Anyone sweating over walking the recommended 10,000 steps a day may not need to be so disciplined, according to a study that found benefits can be seen from a much lower number.

The Medical University of Łódź in Poland and Johns Hopkins University School of Medicine in the US have found that regularly getting 4,000 is enough to start reducing the risk of early death.

While 2,300 is enough to benefit the heart and blood vessels, the scientists found that 4,000 can reduce the risk of an early death by 15 per cent. And then it is a case of more is more, as every additional 1,000 steps a day further reduces the risk of dying early by 15 per cent until the benefit rate plateaus at 20,000 steps a day.

So while 10,000 steps is better than 4,000, researchers found it is not the magic number.

Professor Maciej Banach, from the Łódź university, said: “I believe we should always emphasise that lifestyle changes, including diet and exercise, which was a main hero of our analysis, might be at least as, or even more, effective in reducing cardiovascular risk and prolonging lives.”

With World Health Organization data showing lack of physical activity was to blame for 3.2 million deaths worldwide every year, it is worth bearing in mind. But how far would you need to walk to get to 4,000 steps?

Walking more can be key to a longer life, a study has found (AP)

How far is 4,000 steps?

The figure does change from person to person and men typically have a longer stride than women. However, on average, a man will take a step of 2.6 feet (79cm) and a woman will have a stride of 2.2 feet (67cm).

Therefore, to walk 4,000 steps a man would need to walk further than a woman and an average would be 1.97 miles per day for a man, which is 3.1km. A woman would need to walk 1.67 miles, which is 2.7km.

Why is 10,000 steps such a thing?

The phenomenon of walking 10,000 steps a day was invented as part of a Japanese marketing campaign for a pedometer, ahead of the 1964 Tokyo Olympics.

It was thought the Japanese symbol for 10,000, 万, looks a little like a person walking so it was used as part of the branding.

The 10,000 figure has roots going back to the 1964 Olympic Games in Tokyo (PA)

The round figure is still held up as a flagbearer for health and accomplishment, and has never been disproven.

However, more recent studies have shown that the pace of walking can play a part while also completing strenuous tasks for four minutes a day can also have a big impact on overall health.

How far is 10,000 steps?

Walking 10,000 steps is around 4 miles (6.7km) for a woman and 5 miles (7.9km) for a man.