Walking to Reduce Back Pain

A Review of:
Paluch, A. E., et al. (2022). Association of Daily Step Count and Step Intensity With Mortality Among US Adults.

Reviewed by Dr. Jake Goodman

Background

For people in East Dallas looking for a simple way to improve their health, walking more each day may provide greater benefits than many realize. Physical inactivity is a major risk factor for chronic disease and premature mortality. While general guidelines recommend 150 minutes of moderate exercise per week, step count has emerged as a more practical and measurable indicator of daily activity. With the widespread use of wearable devices, researchers have begun to investigate how daily step counts relate to long-term health outcomes, particularly mortality risk.

Methods

Study Design: Prospective cohort study
Participants: 2,110 adults aged 38–50 years from the Coronary Artery Risk Development in Young Adults (CARDIA) study
Measurement: Daily step counts were tracked using accelerometers over 7 days
Follow-up: Approximately 10.8 years
Groups:
- Low activity: <7,000 steps/day
- Moderate activity: 7,000–9,999 steps/day
- High activity: ≥10,000 steps/day
Outcome: All-cause mortality

Key Findings

Mortality Risk Reduction

Individuals taking ≥7,000 steps/day had a 50–70% lower risk of mortality compared to those taking fewer than 7,000 steps/day.

Plateau Effect

Benefits increased up to ~10,000 steps/day, but no significant additional mortality benefit was observed beyond this level.

Intensity vs Volume

Step volume (total steps) was more strongly associated with reduced mortality than step intensity (pace).

Accessibility of Movement

Even moderate increases in daily steps (from sedentary levels) resulted in meaningful health benefits, reinforcing that small behavior changes can significantly impact long-term outcomes.

Direct Quotes

“Participants taking at least 7,000 steps per day had a 50% to 70% lower risk of mortality compared with those taking fewer than 7,000 steps per day.”
“No significant association was observed between step intensity and mortality after adjusting for total step volume.”

Conclusion

This study provides strong evidence that daily movement—measured simply by step count—is a powerful predictor of longevity. Achieving at least 7,000 steps per day is associated with a substantial reduction in mortality risk, with diminishing returns beyond 10,000 steps. Importantly, total movement matters more than intensity, making this an accessible and scalable intervention for the general population. Clinically, this supports promoting step-based goals as a practical strategy for improving public health outcomes.

Full Citation

Paluch, A. E., et al. (2022). Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA Network Open, 5(3), e223963. https://doi.org/10.1001/jamanetworkopen.2022.3963

Our Message

Choosing a chiropractor near you should mean finding someone who focuses on more than temporary pain relief. Beyond helping with back pain, neck pain, and headaches, a quality chiropractor should support your overall health and guide you toward lifestyle choices that help you stay well. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., we believe chiropractic adjustments, mental health, and proper nutrition all work together to support lasting wellness.