Unlock the Secret: How Your Neighborhood Could Boost Your Daily Steps by 50%—Are You Missing Out?

The impact of your postal code on your physical activity level has long been a topic of discussion among urban planners and health experts. The push for more walkable cities stems from the belief that reducing the distance to local amenities—such as schools, stores, libraries, and parks—will encourage residents to leave their cars behind and embrace walking. However, until recently, research had struggled to accurately quantify how much urban design versus personal motivation influences this shift in behavior.

Thanks to the rise of smartphone technology, which tracks not only daily steps but also locations, a new study has emerged that sheds light on this issue. Tim Althoff, an assistant professor of computer science at Washington University, led a research team that analyzed the cell phone data of 5,424 Americans who relocated at least once over a three-year span. The primary goal was to determine how moving from more walkable neighborhoods to less walkable ones—or vice versa—impacted individuals' step counts.

“The dataset includes smartphone-derived accelerometry recordings of physical activity for free-living individuals that were exposed to different built environments, enabling us to compare their objectively measured, longitudinal physical activity for up to 90 days before and after relocation,” Althoff and his colleagues reported in the journal Nature.

To ensure the accuracy of their findings, the researchers excluded data from the days immediately surrounding the move, as this could skew the results due to the upheaval of relocating. The analysis also considered various demographic factors, such as sex, age, and body weight, to see if these characteristics influenced activity levels.

The findings were compelling: individuals moving to significantly more walkable locations increased their daily step counts by approximately 1,100 steps, while those relocating to less walkable areas saw similar declines. Notably, these results were consistent across different demographic categories.

For instance, the study highlighted that 178 individuals who moved to New York City—a city renowned for its walkability with a score of 89/100—from a location that scored only 48 experienced a remarkable jump in their average daily steps, rising from 5,600 to 7,000.

Walkability scores, rated out of 100, assess the proximity of essential services, schools, and retail options within a reasonable walking distance. The higher the score, the greater the variety of amenities accessible within a 15-minute walk or bike ride, alongside features like pedestrian safety, comfort, and accessibility, such as sidewalks, crosswalks, and lighting.

Globally, cities like Vancouver and Montreal are recognized for their walkability, scoring 79.9/100 and 65.4/100 respectively. Vancouver has a well-developed network of sidewalks and accessible public transit, while Montreal draws residents with its historical architecture and walkable markets.

Interestingly, Althoff's study found that most participants did not prioritize walkability when choosing their new neighborhoods. This oversight could have significant implications for public health; studies indicate that accumulating 7,000 steps or more daily can lower the risk of multiple chronic diseases and improve mental health by reducing symptoms of depression. Furthermore, as many of the steps recorded were at a brisk pace, they contribute to the recommended 150 minutes of moderate to vigorous physical activity per week, essential for maintaining good health.

Althoff notes that if cities could achieve a walkability score of 78, the average resident would walk an additional 443 steps daily, translating to an extra 24 minutes of moderate to vigorous activity per week. Notably, the increased step counts from moving to more walkable areas were maintained for at least three months following the relocation.

This research underscores the importance of considering walkability when choosing a place to live. Many real estate listings now include walkability scores, which can serve as valuable tools for potential homebuyers. Alternatively, individuals can assess a location's score using the Walk Score website.

“Our findings suggest that designing built environments to be more activity-friendly could have significant effects on the physical activity of large populations and serve as a powerful complement to interventions that focus on changing behavior at an individual level,” Althoff concluded.