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Forget 10,000 steps! New research suggests 7,000 steps a day may be enough for significant health benefits.
A new study published in The Lancet Public Health journal analyzed data from numerous previous studies and found that taking 7,000 steps daily was linked to a considerably lower risk of death, dementia, and heart disease compared to those taking only around 2,000. Specifically, the research indicated a 47% lower risk of death, a 38% lower risk of dementia, and a 25% lower risk of heart disease.
Further benefits included a reduced risk of type 2 diabetes (14%), depressive symptoms (22%), and falls (28%). The study also noted a lower risk of death from specific diseases, including a 47% lower risk from heart disease and a 37% lower risk from cancer. While a higher step count didn’t significantly impact overall cancer risk, researchers emphasized the substantial benefits observed at the 7,000-step mark.
Even a smaller increase in steps showed positive results. Taking 4,000 steps daily compared to 2,000 was associated with a 36% lower risk of death. The researchers concluded that any amount of walking is beneficial for overall health and well-being, suggesting that 7,000 steps could be a more attainable public health goal than the previously touted 10,000.
While acknowledging limitations, such as the lack of age-specific data, the study authors hope their findings will encourage further research and promote 7,000 steps as a practical target for improved health.