Daily Step Count: How Much Is Ideal?
Walking 7,000 steps a day provides nearly the same health benefits as the long-promoted 10,000 steps, according to a new study published in The Lancet Public Health [1]. This research, led by the University of Sydney, suggests that 7,000 steps is a more achievable goal for many people while still offering significant health protection.
The study analysed data from 57 studies across multiple countries and found that walking 7,000 steps daily reduces the risk of death by 47%, which is almost identical to the benefit seen at 10,000 steps per day [1]. The health benefits cover a wide range of conditions, including cardiovascular disease, cancer, type 2 diabetes, dementia, and depression symptom reduction.
The findings emphasise the importance of progress over perfection, highlighting substantial health gains even from smaller increases in daily steps. For individuals walking less than 7,000 steps, increasing steps - even from 2,000 to 4,000 - still leads to meaningful health improvements.
It's worth noting that the specific reduction in dementia risk should be interpreted with caution, as it was based on only two studies. However, the study found an almost 40% lower risk of dementia in people who walked 7,000 steps a day compared to those who walked 2,000.
The exact mechanism is not clear, but exercise is related to the growth of new neurons, increased blood flow to the brain, and reduced neuroinflammation. Walking also improves metabolic health, strengthens the heart, and makes it more efficient. It helps with weight loss, lowering cholesterol, and blood sugar levels.
Intensity is important in walking for health benefits, so consider adding longer strides, picking up the pace, or choosing a route with hills or stairs. Remember, any increase in steps is beneficial for your health.
The goal of 10,000 steps has been promoted as the magic number for good health, but it is more of a myth than a scientific reality. The risk of falls, cancer, type 2 diabetes, and cardiovascular mortality is similar between people who walk 7,000 steps a day and those who walk 10,000 steps.
In conclusion, the new research suggests that the health benefits of walking peak around 7,000 steps. So, if you're looking to improve your health, setting a goal of 7,000 steps a day is a practical and achievable target. Almost everyone can track their steps over time with their mobile device, making it easier than ever to monitor your progress.
[1] Batterham, A. et al. (2021). Steps per day and mortality: a systematic review and meta-analysis of observational studies. The Lancet Public Health.
Fitness-and-exercise, such as walking, plays a significant role in health-and-wellness, offering substantial protection against various health issues like cardiovascular disease, cancer, type 2 diabetes, dementia, and depression. Moreover, increased steps can lead to meaningful improvements in health, even for those walking less than 7,000 steps; for instance, increasing from 2,000 to 4,000 steps still reaps health rewards.
