The widely promoted goal of walking 10,000 steps a day might not be necessary to see major health improvements, according to a new study.
Researchers have found that 7,000 daily steps could offer many of the same health benefits, including reducing the risk of major diseases and early death.
The study, led by Professor Melody Ding from the University of Sydney’s School of Public Health, analysed data from 57 studies conducted in more than ten countries, including the UK, Australia, the US and Japan. It is the largest review of its kind and was published in The Lancet Public Health.
Health benefits of different step counts
Researchers examined how different daily step counts influenced the risk of dying from cardiovascular disease and cancer, and the likelihood of developing conditions such as type 2 diabetes, dementia and depression. The study used data from step-counting devices such as pedometers, accelerometers and fitness trackers to get accurate measurements.
When comparing the health benefits of walking 2,000 steps a day with those of walking 7,000 steps, the researchers found that:
- Risk of death dropped 47% (this figure was almost the same when walking 10,000 steps)
- Dementia dropped 38%
- Cardiovascular disease dropped 25%
- Cancer dropped 6%
- Type 2 diabetes dropped 14%
- Depression dropped 22%
- Falls dropped 28%
“For people who are already active, 10,000 steps a day is great,” says Dr Katherine Owen, co-author of the study. "But beyond 7,000 steps, the extra benefits for most of the health outcomes we looked at were modest.”
Professor Ding adds: “Aiming for 7,000 steps is a realistic goal based on our findings, which assessed health outcomes in a range of areas that hadn’t been looked at before.
“We know daily step count is linked to living longer, but we now also have evidence that walking at least 7,000 steps a day can significantly improve eight major health outcomes – including reducing risk of cardiovascular disease, dementia and depressive symptoms.”
The research team is now working with the Australian government and is calling for further studies to understand how step goals should be tailored based on age, health status and region.
Find out more about the study: Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis
Top image: walker in park. Credit: Getty
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