Walking 7,000 steps a day can dramatically lower the risk of dying young from a variety of causes, such as heart disease, diabetes, dementia, and depression, according to a recent international study.
For many years, the widely advocated 10,000-step daily goal has been regarded as the benchmark for optimal health.
But according to a significant study that was published in The Lancet Public Health, 7,000 steps a day is enough to offer robust protection against a number of dangerous medical conditions.
New Study Finds 7,000 Daily Steps May Be Enough to Cut Risk of Early Death
To evaluate the impact of step count on health, researchers examined 57 studies from around the world, encompassing over 35 distinct population groups.
They discovered that while taking more steps was always associated with improved health, the biggest health benefits, especially in terms of reducing the risk of dying young, happened at about 7,000 steps per day.
Compared to individuals walking about 2,000 steps per day, those who walked 7,000 steps daily had the following health benefits:
- 47% lower risk of dying early from any cause
- 25% lower risk of developing heart disease
- 47% lower risk of dying from heart disease
- 37% lower risk of dying from cancer
- 38% lower risk of developing dementia
- 22% lower risk of depressive symptoms
- 14% lower risk of developing type 2 diabetes
- 28% lower risk of dangerous falls
Walking over 7,000 steps per day continued to improve health, but for many outcomes, the benefits petered out after that, suggesting that reaching precisely 10,000 steps might not be required.
One in three adults worldwide, according to the World Health Organization (WHO), do not engage in enough physical activity.
Up to 8% of non-communicable diseases, including cancer, heart attacks, and stroke, are brought on by this pervasive inactivity, which also results in high medical expenses and lost productivity.
With just a pair of shoes and the desire to move more, walking is emphasized as one of the easiest and most accessible types of exercise.
Step Counts May Replace Time-Based Goals in New Fitness Approach
Conventional health advice has emphasized time-based objectives, like 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise.
However, many people find that tracking steps is more convenient and easier than counting minutes, particularly those who are elderly or have limited time.
According to the results of The Lancet study, individuals who are beginning to increase their physical activity may find that a daily goal of 7,000 steps is a more reasonable and attainable objective.
Notwithstanding its advantages, the study had certain drawbacks, including a lack of data points for diseases like cancer and falls.
Age-specific results were not broken down in the majority of studies, and confounding variables like medication, sleep patterns, and diet might not have been fully taken into consideration.
