Avoid being dictated by 10,000 steps' norm. Discover the number of steps you might truly require instead
In the realm of physical fitness, a new study published in The Lancet Public Health has shed light on a more achievable goal for improving health outcomes: walking 7,000 steps a day. Previously, the benchmark of 10,000 steps a day has been widely promoted, but recent research suggests that the 7,000-step goal may offer comparable benefits and be more realistic for many people [1].
According to the study, which is a meta-analysis, a type of research that analyses evidence across multiple studies and is highly respected for making clinical recommendations, walking 7,000 steps a day can significantly reduce the risk of various health problems.
1. **Mortality Risk Reduction**: The study found that walking 7,000 steps per day reduces the risk of all-cause mortality by almost 47%, a figure comparable to the benefits seen at 10,000 steps per day [2].
2. **Dementia and Cardiovascular Disease**: There is a 38% reduction in dementia risk and a lower risk of cardiovascular disease when walking 7,000 steps a day. Interestingly, even lower step counts, such as 4,000, offer some health benefits [4].
3. **Cancer, Type 2 Diabetes, and Depressive Symptoms**: Walking 7,000 steps a day also offers benefits in reducing the risk of cancer, type 2 diabetes, and depressive symptoms [1][2].
4. **Achievability**: The 7,000-step goal is considered more achievable for many people compared to the 10,000-step target, making it a more practical benchmark for improving health outcomes [1][3].
Measuring step counts is a useful way to estimate a patient's exercise levels, according to Dr. Martha Gulati, director of preventive cardiology at Cedars-Sinai Medical Center. She emphasizes that just getting started makes a big difference, and the 7,000-step goal is a manageable target for many individuals [3].
Dr. Sean Heffron, a health researcher, highlights that moving more is fundamental for good health. He notes that the biggest bang for your buck in terms of health comes from going from no exercise to adding any movement, regardless of the intensity or timing of the exercise [3].
In conclusion, while higher step counts may offer some additional benefits, walking 7,000 steps a day can significantly improve health outcomes without the need for achieving the more demanding 10,000-step goal. It's essential to remember that any physical activity, no matter how small, contributes to better health.
- A wellness practice such as walking 7,000 steps a day can lead to a substantial reduction in the risk of chronic diseases like dementia and cardiovascular disease, as well as the risk of cancer, type 2 diabetes, and depressive symptoms [1][2].
- Adopting a healthy diet, regular fitness exercise, and achieving 7,000 steps a day can contribute to better cardiovascular health, given that this activity level offers promising benefits similar to the previously promoted 10,000 steps per day [1].
- Recent evidence suggests that engaging in approximately 7,000 steps a day can lead to a significant reduction in the risk of all-cause mortality by almost 47%, and this goal is more achievable for many people compared to the 10,000-step target [1][2].
- Health-and-wellness professionals advocate for regular exercise and movement as a means to maintain health, and specifically, the 7,000-step goal can be a manageable and practical target for individuals looking to improve their health outcomes [1][3].
- It is essential to recognize that more significant improvements in health can be achieved with an increase in physical activity, regardless of the step count, and staying active can contribute significantly to overall health and well-being, even when falling short of the 7,000-step goal [3].
