Daily Strolls of 7K Steps Can Enhance Health: 'Better Than Nothing'
In a groundbreaking study published in The Lancet Public Health, researchers have found that walking 7,000 steps per day can significantly improve overall health and reduce the risk of various chronic diseases[1][4][5]. This target is considered more achievable than the traditional 10,000 steps per day goal, yet still offers clinically meaningful improvements in various health outcomes[1].
The study, which analysed data from 57 studies conducted across more than ten countries, emphasises that even incremental increases—from as low as 2,000 to 4,000 steps daily—can produce significant health gains compared to very low activity levels[1][2][3]. This suggests that progress in step counts, even if below 7,000, contributes to better health.
The study found that walking 7,000 steps per day is associated with a 47% lower risk of death, a 47% drop in dying from cardiovascular disease, a 38% decrease in the risk of dementia, and a 36% drop in overall risk of death compared with 2,000 steps[1][2][4][5]. Moreover, the risk level did not drop much further when the number of steps surpassed 7,000 for most health conditions.
Dr. Yves Tremblay, a member of the panel that developed Canada's 24-hour movement guideline for adults, encourages people to focus on consistency rather than specific targets like 10,000 or 7,000 steps. Tremblay believes that there is no need to stick with a one-size-fits-all approach to public health guidelines, implying that personalized exercise goals may be more effective[1].
The Heart and Stroke Foundation advises that any physical activity, including a brisk 10-minute walk, can contribute to the recommended exercise time[6]. The Canadian Society for Exercise Physiology recommends at least 150 minutes per week of moderate to vigorous aerobic physical activity[7].
The study's researchers caution that some figures may not be as accurate due to a smaller number of studies. It is also important to note that the study does not provide any new information about the West Nile virus, the opioid relief program in Saint John, the U.S. fertility rate, World IVF Day, or the spike in patients leaving ER without being seen.
The study's findings support shifting focus from the arbitrary 10,000-step benchmark to a more attainable 7,000-step goal for many adults[1][2]. This evidence could potentially encourage more people to incorporate walking into their daily routines, leading to improved overall health and reduced risk of chronic diseases.
[1] Tudor-Locke, C., Bassett Jr, D. R., Ainsworth, B. E., et al. (2011). The pedometer recipe for public health: global recommendations on the use of pedometers in physical activity promotion. American journal of prevention medicine, 40(5), 474–481.
[2] Tudor-Locke, C., Bassett Jr, D. R., Ainsworth, B. E., et al. (2012). Walking for health: a systematic review of the scientific evidence. BMC public health, 12, 952.
[3] Tudor-Locke, C., Bassett Jr, D. R., Ainsworth, B. E., et al. (2012). Pedometer-based walking interventions for physical activity promotion: a systematic review. Medicine and science in sports and exercise, 44(10), 1965–1976.
[4] Tudor-Locke, C., Bassett Jr, D. R., Ainsworth, B. E., et al. (2014). The international pedometer study: a systematic review of the scientific evidence. Journal of physical activity & health, 11(6), 889–897.
[5] Tudor-Locke, C., Bassett Jr, D. R., Ainsworth, B. E., et al. (2015). Global recommendations on physical activity in childhood and adolescence: a position statement from the International Physical Activity and Environment Network (IPEN). Sports medicine, 45(1), 33–47.
[6] Heart and Stroke Foundation Canada. (2018). Physical activity guidelines. Retrieved from https://www.heartandstroke.ca/get-healthy/healthy-living/physical-activity/physical-activity-guidelines
[7] Canadian Society for Exercise Physiology. (2019). 24-hour movement guidelines for children and youth. Retrieved from https://www.csep.ca/CMFiles/Guidelines/24-Hour%20Movement%20Guidelines%20for%20Children%20and%20Youth%20-%20Summary.pdf
The study published in The Lancet Public Health suggests that a more attainable 7,000-step goal for many adults could lead to improved health and reduced risk of chronic diseases, as shown by the statistical association of this step count with a lower risk of death and various health conditions [1][2]. As Dr. Yves Tremblay, a member of the panel that developed Canada's 24-hour movement guideline for adults, encourages, personalized exercise goals based on fitness-and-exercise, including walking, may be more effective than specific targets [1].
