|
Getting your Trinity Audio player ready...
|
A new international study has found that walking just 7,000 steps a day may be enough to significantly reduce the risk of serious health conditions, including dementia, depression, cancer, and heart disease. The findings, published in The Lancet Public Health, challenge the long-standing belief that 10,000 steps a day is the gold standard for good health.
Led by Dr. Melody Ding from the University of Sydney, the research analyzed data from over 160,000 adults across the globe and offers fresh insights into the relationship between daily physical activity and disease prevention.
“We have this perception we should be doing 10,000 steps a day,” Dr. Ding explained. “But it’s not evidence-based.”
The Myth of 10,000 Steps
The 10,000-step benchmark, widely promoted by fitness trackers and health apps, actually originated from a 1960s Japanese marketing campaign. A pedometer released in the run-up to the 1964 Tokyo Olympics was named manpo-kei, meaning “10,000-step meter” a figure with no real scientific backing at the time.
Dr. Ding and her team say that while walking more is certainly beneficial, the idea of a fixed target may not be necessary for everyone.
“For most people, aiming for 7,000 steps a day could offer considerable health benefits and be more achievable,” she noted.
Real Benefits From Modest Steps
The study compared health outcomes for people walking various daily step counts. When compared to those walking only 2,000 steps per day, individuals who managed 7,000 steps experienced:
- 25% lower risk of cardiovascular disease
- 6% lower risk of cancer
- 38% lower risk of dementia
- 22% lower risk of depression
Even walking 4,000 steps showed noticeable improvements in health outcomes, with the greatest benefits levelling off around the 7,000-step mark for most conditions, though heart health continued to improve with even more steps.
An Easy-to-Understand Measure
Counting steps, say experts, may be a more tangible and motivational tool for the general public than more abstract exercise guidelines. The World Health Organization (WHO), for example, recommends adults do at least 150 minutes of moderate or 75 minutes of vigorous physical activity per week. While accurate, such metrics can seem distant or confusing to many.
Dr. Ding argues that including a step-based recommendation could be an effective “addition” to current guidelines.
“It can help people spread their physical activity throughout the day and create a consistent habit,” she said.
Experts Weigh In
Dr. Daniel Bailey, a sedentary behavior and health researcher at Brunel University London, praised the study for busting the “myth” that 10,000 steps are essential.
“For those who are less active or just starting, aiming for 5,000 to 7,000 steps may be more realistic and sustainable,” he suggested.
Dr. Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, added that consistency is more important than the specific number.
“More is always better, but people shouldn’t stress over exact figures,” he said. “Even a few thousand steps can contribute meaningfully to overall health.”
A Practical Path to Wellness
As fitness trackers and smartwatches continue to grow in popularity, step counting remains one of the easiest and most intuitive ways to monitor physical activity. The new findings may help make health goals feel more within reach, particularly for those daunted by the 10,000-step mark.
For anyone looking to improve their brain health, lift their mood, or prevent chronic diseases, 7,000 steps a day may be an accessible and evidence-based place to start.
Read more: Shocking Report: 85% of Female Infertility Cases in Sub-Saharan Africa Linked to Infections
