The number of steps per day needed to neutralize the harm of sedentary work has been named

An international team of researchers from the University of Sydney has determined the optimal number of daily steps for people with sedentary lifestyles. It turned out that 9,000–10,000 steps per day can significantly offset the harm of prolonged sitting. The study was published in the British Journal of Sports Medicine.

The study involved 72,174 volunteers from the UK Biobank. Over an average of 6.9 years, they wore accelerometers on their wrists. Participants were divided based on "high" (more than 10.6 hours of sitting per day) and "low" sitting time.

Among those who sat for long periods but took 9,000–10,000 steps daily, the risk of cardiovascular disease was reduced by 21%, and the risk of death by 39% compared to those who walked little.

At the same time, as few as 4,000–4,500 steps per day already provide 50% of the possible protective effect. Any movement beyond 2,200 steps reduced the risk of death and heart disease — regardless of time spent sitting.

"Taking 9,000 to 10,000 steps per day optimally reduces the risk of mortality and cardiovascular disease in people leading sedentary lifestyles," concluded epidemiologist Matthew Ahmadi.