A new study suggests that you can achieve significantly reduced mortality risk by racking up about 7,000 steps a day. The study found that for people aged 60 and over, there was about a 50% reduction in mortality rate from all causes for subjects that totaled 6,000-8,000 steps a day, versus the group that got only about 3,500 steps in. Contrary to other reports that you should target 10,000 steps a day, the study found no additional benefit from exceeding 8,000 steps. For subjects under the age of 60, however, there was additional improvement in the mortality rate up to 8,000-10,000 steps.

The study went on to say that physical activity can reduce morbidity and mortality due to multiple chronic conditions, including cardiovascular disease, type 2 diabetes, and several cancers, and is associated with better quality of life. Compared with adults in the lowest steps per day quartile, adults in the highest steps per day quartile had a 40% to 53% lower risk of mortality. Taking more steps per day was associated with a progressively lower risk of all-cause mortality, up to a level that was similar by sex but varied by age. After adjusting for step volume, walking faster was not associated with mortality. The number of steps acquired per day is a simple measure of physical activity. Monitoring daily steps is more feasible than ever for the general public as fitness trackers and mobile devices have become increasingly popular.

For years, I have targeted a minimum of 7,000 steps per day. So far this year, I am averaging about 9,600 steps per day, which is boosted by some long hikes. On a typical day, I usually hit my goal of 7,000 steps. My longest streak is about 50 consecutive days of hitting the goal, so I am pretty consistent. You don’t have to be a super-athletic type to get out and walk every day. I believe that walking is the single best exercise you can do to improve longevity—especially as you get older. And this study backs that up.