Daily 7,000 steps contribute to solid health improvements
A new meta-analysis published in The Lancet Public Health has redefined the traditional 10,000-step goal, suggesting that aiming for 7,000 steps daily is a more achievable and evidence-based target for meaningful health improvements.
The research, led by Prof. Melody Ding of the University of Sydney, involved over 275,000 participants from 57 studies worldwide. The study analyzed the risk of cardiovascular diseases, type 2 diabetes, cancer, dementia, depressive symptoms, falls, and overall mortality.
The data shows that a daily step count of 7,000 steps is an effective threshold, above which the health benefits increase, but less significantly. Compared to those taking only 2,000 steps a day, those taking 7,000 steps had a 47% lower risk of early death. They also had a 25% lower risk of cardiovascular diseases, a 38% lower risk of dementia, and a 22% lower risk of depression.
The evidence suggests that any extra movement beyond 7,000 steps a day is considered a bonus for health. The risk of falls was 28% lower for those taking 7,000 steps a day, indicating that regular walking may also improve balance and coordination.
The study is not comprehensive, and further research is needed, particularly for specific age groups or comorbidities. However, the associations studied in the research have moderate evidence, providing a solid foundation for the new recommended daily step count.
Step counters or fitness trackers could be a useful addition to existing exercise recommendations, as they make the abstract goal of "move more" tangible. Even smaller increases in step count, for those currently very inactive, lead to significant health gains, highlighting the importance of progress rather than perfection.
This meta-analysis was conducted by an international research team and is the largest and most comprehensive review on this topic to date, involving data from 125,000 adults worldwide. The findings were reported in news releases by the University of Sydney and UniSQ, as well as in a summary by Science News.
In conclusion, the recommended daily step count for significant health benefits according to the meta-analysis is 7,000 steps per day. This amount of walking, roughly 5 kilometers, is associated with substantial reductions in the risk of early death and several major diseases, making it a realistic and effective goal for improved health.
- The research, which focused on various medical-conditions such as cardiovascular diseases, cancer, dementia, and depression, suggests that achieving 7,000 steps per day can significantly lower the risk of these chronic diseases.
- According to the meta-analysis, aiming for 7,000 steps daily not only reduces the risk of early death but also lowers the risk of falls, indicating that regular walking may improve balance and coordination.
- The study has moderate evidence, supporting the new recommendation of 7,000 steps a day for health-and-wellness, fitness-and-exercise, and cardiovascular-health.
- Incorporating nutrition and consistent exercise, including walking, into one's lifestyle can contribute to controlling chronic diseases and improving overall health and wellness.
