New research reveals that walking approximately 7,000 steps a day can significantly reduce the risk of various health issues, challenging the long-held belief that 10,000 daily steps are essential for optimal health benefits.
For years, 10,000 daily steps have been the benchmark for achieving health and wellness, but recent research suggests that 7,000 steps may be just as beneficial. A study published in The Lancet Public Health journal highlights that those who reach this number are less likely to suffer from a range of health issues, including dementia, heart disease, depression, type 2 diabetes, and cancer.
The research indicates substantial health benefits, with a 6 percent reduction in cancer risk and a 38 percent decrease in the risk of developing dementia. Achieving 7,000 steps each day also correlates with a 28 percent reduced risk of falls, a significant concern among older adults. Dr. Daniel Bailey from Brunel University of London, who was not part of the research team, stated that these findings challenge the commonly held belief in the necessity of 10,000 steps per day for optimal health.
Walking is already recognized for its advantages in heart health, as it can elevate heart rate, improve circulation, lower blood pressure, and assist with weight management. The study, however, is the first to link step count directly with the risk reduction of multiple significant health conditions.
Data from over 160,000 participants in 31 different studies were scrutinized for this research. Results show that even moderate increases in physical activity, like reaching approximately 4,000 steps daily, improve health outcomes compared to a sedentary lifestyle, which may average around 2,000 steps per day. An increase to 7,000 steps appears to further enhance these benefits, although the advantages tend to plateau beyond this point.
Dr. Bailey emphasized that modest increases in physical activity, such as an additional 1,000 steps per day, can yield health benefits. Despite some uncertainties regarding the specifics of cancer and dementia benefits due to limited data sources, the study’s findings are promising, particularly for individuals who currently have low levels of physical activity. For many, setting a goal of 7,000 steps per day may prove more attainable than the unofficial standard of 10,000 steps.
Professor Steven Harridge from King’s College London, who also wasn’t involved in the study, noted that while step counts provide a general measure of activity, they do not account for exercise intensity. Nonetheless, he commended the study for contributing to the understanding that increased physical activity is crucial for maintaining both physical and mental well-being.
Health professionals typically advise that adults engage in at least 150 minutes of moderate exercise, such as brisk walking or cycling, weekly or 75 minutes of vigorous exercise weekly. The findings of this study support these guidelines and underscore the importance of encouraging greater physical activity.
As sedentary lifestyles become increasingly prevalent, such research underlines the necessity of integrating more walking into daily routines. It offers a practical and achievable target for those seeking to improve their health and quality of life.