You’ve probably heard this one a few times before: Research suggests that exercise is linked to a longer life .

What’s more surprising is that a tiny amount of activity could have a noticeable effect, according to a study published Tuesday in the British Journal of Sports Medicine that included more than 13,000 women with an average age of 72. For these women, walking just 4,000 steps one day a week was enough to start seeing a decline in likelihood of dying or developing heart disease over the course of the study. The findings suggest that walking a mile or two once a week is still beneficial, even if your other days are less active.

Small steps, big change

Fitness apps and wearable trackers often set a goal for users to reach 10,000 steps per day. Yet many experts agree that numbe

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