As we age, we often shift our focus toward healthy lifestyle habits not just to extend life, but to preserve independence and remain free of chronic disease and disability well into later years. While maintaining a healthy weight, eating a nutritious diet, and tracking lab values are all important, a study published in October 2024 suggests that physical activity—specifically how much we move throughout the day—may be the single best predictor of longevity.

One practical way to stay active is by using an activity tracker, whether it’s a traditional pedometer or one of the newer smart watches and rings that have become popular. There is an old business adage that what gets measured gets improved, and recent studies suggest that this applies to physical activity as well. In March 2023, researchers reported that sedentary adults who wore activity trackers and received reminders about their daily steps increased their step count by an average of 5,000 per day within three months. A similar effect has been seen in children, who boosted their activity by roughly 1,500 steps a day when given a tracker of their own.

The widely quoted goal of 10,000 steps a day may have started in the 1960s as a marketing slogan for a Japanese pedometer, yet modern research suggests it is not far off as a benchmark for health. A large analysis of 57 studies led by researchers at the University of Sydney found that averaging about 7,000 steps a day was associated with a 47% reduction in the risk of premature death, along with lower risks of dementia, depression, and cardiovascular disease. Other work suggests that the longevity benefits of walking may level off at around 16,000 steps a day. For those who are sedentary, goals like 5,000, 8,000, or 10,000 daily steps may seem daunting at first, but the most important point to remember is that some movement is always better than none, and with time and consistency, more is always possible.

Daily step counts capture overall movement, but higher-intensity activity remains essential for building stronger muscles and bones, improving balance, and unlocking health benefits that everyday walking alone cannot provide. Current guidelines recommend at least 150 minutes of moderate-to-vigorous exercise each week, along with resistance training twice a week. Participating in sports or recreational activities is a particularly effective way to meet these goals, as they not only challenge the heart, lungs, and muscles, but also engage the mind and senses and provide valuable opportunities for social connection.

Before beginning any new fitness routine, it is important to check with your healthcare provider to ensure the activities are safe for your individual health profile. And if pain or stiffness begins to interfere with your ability to move more, a doctor of chiropractic may be able to help restore comfortable movement and reduce limitations, allowing you to progress to an active lifestyle that supports long-term health and independence.