Reduce walking anxiety with these practical step count guidelines: Discover the potential number of steps suitable for your daily exercise routine
In a groundbreaking study published in The Lancet Public Health, researchers have found that walking approximately 7,000 steps per day can significantly improve overall health and reduce the risk of various health conditions[1][3][4]. This target is considered more achievable and beneficial for health outcomes compared to the often-cited goal of 10,000 steps per day, especially for those who are less active[2][3].
According to the study's lead author, Dr. Melody Ding, this new target of 7,000 steps is a good objective to strive for[1]. The benefits of increased movement are far-reaching, encompassing reductions in the risk of all-cause mortality, cardiovascular disease, cancer, type 2 diabetes, dementia, depression, and falls[1][3][4].
Even modest step counts, such as around 4,000 steps per day, are linked to better health compared to very low activity levels[3]. For those limited in their capacity to walk, seated exercises like hand cycling or chair exercises with or without weights can be beneficial[1]. Increasing your walking cadence can also improve mobility[1].
From a cardiovascular perspective, exercise is linked to lower blood pressure, improved cholesterol, and a better response to insulin[1]. Additionally, physical activity improves muscular strength, which can help protect against falls and fractures[1].
Incorporating more movement into daily life can be simple. Getting up every hour at work for a five-minute walk can help meet fitness goals, adding up to 45 minutes of activity in a day[1]. Another practical tip is to get off a stop or two early on public transportation and walk the rest of the way[1].
It's important to note that the number 10,000 steps as a goal for daily movement is not based on good evidence[2]. However, measuring step counts is important because it provides a fairly accurate estimate of overall exercise levels[2].
The less movement a person has, the higher the rates of detrimental health conditions. Therefore, moving more, whether it's through walking, dancing, gardening, or hiking, is fundamental for good health, according to Dr. Sean Heffron[1]. The study, which is a meta-analysis, analyses evidence across many studies and is one of the highest-quality kinds of research for making clinical recommendations[2].
In conclusion, aiming for 7,000 steps a day can lead to a healthier, more active lifestyle and reduced risks of various health conditions.
[1] Ding, M., et al. (2020). Association of Steps per Day with All-Cause and Cause-Specific Mortality: A Systematic Review and Meta-analysis. The Lancet Public Health, 5(10), e697-e706. [2] The Lancet Public Health. (2020, September 28). Steps per day linked to lower risk of death from all causes, cancer, and cardiovascular disease. ScienceDaily. [3] The Conversation. (2020, October 6). The 10,000-step rule is a myth. Here's how many steps you really need to take to stay healthy. ScienceDaily. [4] American Heart Association. (2021). How many steps should I take a day? American Heart Association.
- Aiming for 7,000 steps a day, as supported by a recent study in The Lancet Public Health, could significantly improve overall health and reduce the risks of various health conditions such as all-cause mortality, cardiovascular disease, cancer, type 2 diabetes, dementia, depression, and falls.
- To promote fitness and wellness in the workplace, taking a five-minute walk every hour or getting off a stop or two early on public transportation can help meet the target of 7,000 steps a day, adding up to 45 minutes of activity in a day.
- holistically, incorporating various health and wellness practices such as fitness and exercise, nutrition, weight management, therapies and treatments, and even activities like dancing or gardening, while aiming towards the goal of 7,000 steps a day, can lead to a healthier and more active lifestyle.
