Debunking the Popular Belief: Adequate Health Not Necessarily Achieved with 10,000 Daily Steps
The long-standing target of 10,000 steps a day, once a popular marketing slogan, is now being challenged by recent research. A comprehensive study led by the University of Sydney suggests that walking around 7,000 steps daily could deliver substantial health benefits similar to the 10,000-step goal.
The research, which analysed data from over 160,000 adults across ten countries, found that walking 7,000 steps a day significantly reduces the risk of major health issues, including cardiovascular disease, dementia, depression, type 2 diabetes, cancer, and overall mortality.
Key health benefits linked to 7,000 steps include:
* A 47% lower risk of all-cause mortality * A 38% lower risk of dementia * A 28% reduction in the risk of falls * A 25% lower risk of cardiovascular disease * Reduced risks of depression, type 2 diabetes, and cancer
Even walking fewer steps, such as increasing daily steps from 2,000 to 4,000, is associated with significant health gains. For instance, there is a 36% reduction in all-cause mortality. This evidence suggests that any increase in walking leads to meaningful benefits rather than needing to meet a perfect threshold.
Andrew Scott, senior lecturer in clinical exercise physiology at Portsmouth University, suggests that the specific target of 10,000 steps should not receive too much reverence. He recommends aiming for 5,000 to 7,000 steps per day for the best reductions in health risks.
Professor Ding of the University of Sydney states that beyond 7,000 steps, the additional health gain for each additional 1,000 steps starts to become smaller. This evidence encourages focusing on progress and adding steps gradually rather than fixating on a fixed step count.
The study adds to the literature as an important addition that helps to debunk the myth that 10,000 steps per day should be the target for optimal health. It is worth noting that the research did not recommend that people who are currently doing 10,000 steps a day go back to 7,000 steps.
The 10,000 steps a day walking target originated as a 1960s marketing slogan by Japanese company Yamasa. Over the years, the target has become a popular physical activity aspiration. However, with this new research, it appears that a more achievable goal of around 7,000 steps per day may be best for substantial health improvements.
In conclusion, while 10,000 steps was not originally evidence-based, recent research supports a lower, more achievable target of about 7,000 steps per day for substantial health improvements, with benefits still accruing at lower step counts. This evidence encourages focusing on progress and adding steps gradually rather than fixating on a fixed step count.
- In light of recent research led by the University of Sydney, investments in health-and-wellness programs could focus on promoting 7,000 steps a day to achieve similar health benefits as the traditional 10,000-step goal.
- The study, which analyzed data from over 160,000 adults across ten countries, suggests that individuals who walk 7,000 steps a day could experience substantial reductions in risks related to mental health, such as depression, and other major health issues like cardiovascular disease and cancer.
- A shift towards fitness-and-exercise routines that involve 7,000 steps, as recommended by Andrew Scott from Portsmouth University, could result in significant improvements in nutrition, as regular walking promotes a healthier lifestyle overall.
