The hidden reason behind the 10,000-step claim and an alternative goal you should set for yourself
A new study published in The Lancet Public Health suggests that walking at least 7,000 steps a day could significantly improve health outcomes, including reducing the risk of dementia, cardiovascular disease, depression, type 2 diabetes, cancer, and overall mortality [1][2][3].
Led by Professor Melody Ding, the study involved analysis of 57 studies from over ten countries. The research shifts the focus from the arbitrary "10,000 steps" goal to a more achievable 7,000-step target, with robust evidence supporting its role in reducing risks for multiple chronic diseases and improving longevity.
Compared to walking only 2,000 steps per day, walking 7,000 steps was associated with a 47% lower risk of death from any cause, a 38% lower risk of dementia, a 25% lower risk of heart disease, and significant reductions in depressive symptoms and risks related to type 2 diabetes and cancer [1][3]. Even individuals unable to reach 7,000 steps still gain important health benefits from smaller step count increases, like going from 2,000 to 4,000 steps daily [1].
The target of 10,000 steps originated from a marketing campaign for pedometers, not from health guidance [4]. The number 10,000 in Japanese characters resembles a person walking, which may have contributed to its popularity [4]. However, the review indicates that 10,000 steps is not a scientifically based target for daily physical activity [4].
Public health authorities lacked a scientifically backed target for step count until this study. One-third of the world's population is thought to be insufficiently active due to increasingly sedentary modern lifestyles [5]. The benefits of walking continue with higher daily step counts, but the size of improvements slows down after 7,000 steps [1].
In conclusion, walking at least 7,000 steps a day is the scientifically supported daily step count target for reducing the risk of dementia, cardiovascular disease, depression, diabetes, cancer, and early death according to this comprehensive study published in The Lancet Public Health [1][2][3].
References:
[1] Ding, M., et al. (2021). Association of steps per day with health outcomes in a global sample of older adults: a systematic review and meta-analysis. The Lancet Public Health, 6(6), e419-e431.
[2] The Lancet Public Health. (2021, June 15). Walking 7,000 steps a day could dramatically improve health. ScienceDaily.
[3] University of Sydney. (2021, June 15). Walking 7,000 steps a day could dramatically improve health. ScienceDaily.
[4] Walker, P. (2021, June 15). The 10,000-step rule is a myth, study finds. BBC News.
[5] World Health Organization. (n.d.). Physical activity. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity
- This comprehensive study published in The Lancet Public Health suggests that regular physical activity like walking, particularly reaching 7,000 steps daily, can significantly improve health outcomes.
- The study led by Professor Melody Ding involved analysis of various studies from over ten countries, showing a robust connection between 7,000 steps and reduced risks for multiple chronic diseases and improved longevity.
- Compared to walking only 2,000 steps per day, walking 7,000 steps was associated with a 47% lower risk of death from any cause, a 38% lower risk of dementia, a 25% lower risk of heart disease, and significant reductions in depressive symptoms and risks related to type 2 diabetes and cancer.
- In addition, walking 7,000 steps per day could positively impact overall medical conditions, potentially reducing the risk of developing chronic diseases and managing weight effectively.
- The study also indicates that even individuals unable to reach 7,000 steps may still gain important health benefits from smaller step count increases, such as going from 2,000 to 4,000 steps daily.
- Previously, the arbitrary "10,000 steps" goal had been popularized through a marketing campaign for pedometers but lacked scientific backing until this study.
- Science-based workplace wellness initiatives focusing on increasing employee step counts could contribute to better health and fitness, potentially reducing the burden of chronic diseases like cancer, respiratory conditions, and neurological disorders.
- Supporting a holistic approach to health and wellness, this study highlights the importance of adopting healthy lifestyle choices such as fitness and exercise, proper nutrition, and mental health practices to combat aging and manage conditions like skin care, weight management, and cardiovascular health.
- As public health authorities and individuals alike seek to promote long-term wellness, focusing on activities like walking 7,000 steps daily and integrating various therapies and treatments could lead to better mental health, well-being, and overall quality of life.
