Increased Daily Steps to 7,000 Shows Significant Health Benefits, According to Studies
Walking Towards Better Health: Aim for 7,000 Steps Daily
A new study published in The Lancet Public Health journal has shed light on the number of steps required for significant health benefits. Contrary to the widely promoted target of 10,000 steps, the research suggests that a more achievable goal is 7,000 steps per day.
The study, led by Professor Melody Ding at the University of Sydney, analyzed data from 57 studies across more than 10 countries. It found that walking 7,000 steps a day nearly halved people's risk of early death from all causes, compared to 2,000 steps.
Paddy Dempsey, a co-author of the study and medical researcher at Cambridge University, encourages people managing 10,000 or more steps to continue their routine. However, he emphasizes that one does not need to hit 10,000 steps a day to gain major health benefits. In fact, the biggest health benefits occur before 7,000 steps, and benefits tend to level off after that.
The study shows that 7,000 steps daily provides similar health benefits as the traditionally recommended 10,000 steps but is a more achievable target for most people. Even modest increases in daily steps, for example from 2,000 to 4,000 steps, yield significant health gains.
The total number of steps per day matters more than walking speed or intensity. Walking 7,000 steps a day equates to approximately one hour of walking throughout the day. Scott, a researcher at the University of Portsmouth, advises against focusing too much on step numbers, particularly on days where activity is limited.
Walking 7,000 steps a day was linked to a 14% decrease in people's risk of diabetes, a 38% decrease in people's risk of dementia, and a 22% decrease in people's risk of depression. The study also found that walking 7,000 steps a day was associated with lower rates of cancer and falls, though the evidence was less substantial.
Andrew Scott, a researcher at the University of Portsmouth, states that the study demonstrates that "more is always better." However, he does not express an opinion on the link between 7,000 steps a day and specific health benefits mentioned in the study, such as early death, dementia, depression, diabetes, cancer, and falls.
It's worth noting that the widely promoted target for steps, 10,000, originated from a 1960s marketing campaign for a Japanese pedometer. This new research suggests that a more achievable and beneficial goal for many people is 7,000 steps per day.
For those finding 7,000 steps daunting, Dempsey advises starting by adding an extra 1,000 steps, which is approximately 10-15 minutes of light walking spread across the day. This small change could have a significant impact on long-term health.
In conclusion, aiming for around 7,000 steps daily is recommended as a realistic and effective goal for improving long-term health. The benefits of regular walking are clear, and even small increases in daily steps can yield significant health gains. So, let's get moving and step towards a healthier future!
**References**
[1] Ding, M., et al. (2021). Association of Steps with Mortality and Major Non-fatal Health Outcomes: A Systematic Review and Meta-analysis. The Lancet Public Health. [2] Ding, M., et al. (2021). Association of Steps with Mortality and Major Non-fatal Health Outcomes: A Systematic Review and Meta-analysis. The Lancet Public Health. [3] Ding, M., et al. (2021). Association of Steps with Mortality and Major Non-fatal Health Outcomes: A Systematic Review and Meta-analysis. The Lancet Public Health. [4] Ding, M., et al. (2021). Association of Steps with Mortality and Major Non-fatal Health Outcomes: A Systematic Review and Meta-analysis. The Lancet Public Health.
The new research in The Lancet Public Health journal suggests that aiming for 7,000 steps daily could yield significant health benefits, such as a reduced risk of early death, diabetes, dementia, and depression. This study advocates that walking for health and wellness need not be goals confined to fitness and exercise extremes, as even small increases in daily steps can make a difference for long-term health.
