It has long been touted that 10,000 steps a day is the magic number you need to stay fit and healthy - but a new study shows fewer than 5,000 may be enough to see a benefit.

The analysis of more than 226,000 people around the world showed 4,000 was enough to start reducing the risk of dying prematurely of any cause.

Just over 2,300 is enough to benefit the heart and blood vessels.

The more you do, the more health benefits are seen, researchers said.

Every extra 1,000 steps beyond the 4,000 reduced the risk of dying early by 15% up to 20,000 steps.

The team from the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US found the walking benefits applied to all genders and ages, regardless of where they lived.

However, the biggest benefits were seen among the under-60s.

Other benefits include boosts to your mental health and important time away from screens and other distractions.

Walking is suitable for "almost anybody" because it is low impact and easy on joints and muscles, she added.

A personal trainer's top tips for walking:

• Walk to the station rather than going by bus or car
• If you work at a desk, set hourly reminders to get up and move around
• If you are pregnant, walking is the best kind of exercise to do
• Take a daily 30-minute walk listening to a podcast
• Walk with friends in a park or forest trails and walk the dog if you have one
• Start small - a 10-minute walk from the station to the office can easily build up to a 20-minute stroll in the park and finally a 30-minute walk around town