Deep Dive: 3. Walking is surprisingly good for you!

Walking's health benefits are among the most robustly evidenced in all of exercise science.

The latest research shows 7,000 steps/day is associated with a 47% reduction in mortality; walking reduces cardiovascular risk, dementia risk, and depression symptoms independently of intensity.

The 10,000-step target has no scientific basis. Consistency and volume matter more than speed. Benefits begin from any increase above a sedentary baseline.