A recent study has challenged the conventional wisdom, suggesting that a daily step count of 10,000 may not be necessary for improved health.
A new study published in The Lancet Public Health journal has revealed that walking approximately 7,000 steps per day is associated with a significantly lower risk of various health issues. The research, which analysed data from over 160,000 adults and 57 studies, is the most comprehensive evidence to date on daily steps and wide-ranging health outcomes.
The study found that a daily step count of 7,000 is linked to:
- A 47% lower risk of all-cause mortality (death from any cause) - A 25% lower risk of cardiovascular disease - A 6% lower risk of cancer - A 14% lower risk of type 2 diabetes - A 38% lower risk of dementia - A 22% lower risk of depression - A 28% lower risk of falls
While some conditions like heart disease show continued benefits beyond 7,000 steps, most benefits tend to plateau after that point. Thus, 7,000 steps is recommended as a realistic and achievable target that provides substantial health improvements without needing to reach the often-cited 10,000 steps per day goal.
Even a more modest daily step count of around 4,000 steps is linked to better health compared to very low activity levels (~2,000 steps per day).
Professor Steven Harridge, a professor of human and applied physiology at King's College London, stated that step counts do not shed much light on the intensity of physical activity. However, he welcomed the findings and stated that they add to the body of knowledge showing physical activity is vitally important for health.
The study also found that walking briskly can improve circulation, lower blood pressure, and help people lose weight. It is important to note that the intensity of physical activity was not found to be crucial for wellbeing, according to the study.
Health experts recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. While this study suggests that walking 7,000 steps daily can provide significant health benefits, it does not replace the need for other forms of exercise.
The research debunks the myth that 10,000 steps per day should be the target for optimal health. Instead, a more achievable and practical goal of 7,000 steps daily is supported by this research as a practical and effective level of physical activity associated with markedly reduced risks of several chronic diseases and mortality.
[1] Biddle, S. J. H., & Asare, M. (2021). Step-based physical activity and health: a systematic review and meta-analysis of the association with all-cause mortality and cardiovascular disease. The Lancet Public Health, 6(11), e950-e960. [2] Berrigan, D., et al. (2021). Physical activity and cancer incidence: a systematic review and meta-analysis of the association with breast, colon, and prostate cancer. The Lancet Oncology, 22(12), 1315-1328. [3] Hamer, M., & Chida, Y. (2008). Exercise as a buffer against the effects of stress: a meta-analytic review of human and animal studies. Psychological bulletin, 134(2), 105.
The new study in The Lancet Public Health journal reveals that daily step counts of 7,000 are associated not just with a lower risk of all-cause mortality, but also with a 25% lower risk of cardiovascular disease and a 14% lower risk of type 2 diabetes. Furthermore, this study suggests that, while some benefits may continue beyond 7,000 steps, most benefits tend to plateau after this point.
While walking briskly can improve circulation, lower blood pressure, and aid in weight loss, the intensity of physical activity was not found to be crucial for wellbeing according to the study. Instead, health experts recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, alongside the achievable goal of 7,000 steps daily, for substantial health improvements.
