Daily Walk Steps Criteria Revised: Contrary to Common Belief, 10,000 Steps Not Mandatory
The ideal number of daily steps for maintaining good health has been a topic of debate for quite some time. However, a new study published in The Lancet Public Health sheds light on this matter, suggesting that around 7,000 steps per day could be the optimal target.
This number is associated with significant reductions in risks for major health outcomes, including all-cause mortality, cardiovascular disease, cancer, type 2 diabetes, dementia, depression, and falls. The health benefits increase up to about 7,000 steps, after which the gains tend to plateau, meaning walking more than 7,000 steps offers only minimal additional benefit for most outcomes.
Key points from the study include:
- Walking 7,000 steps daily correlates with substantial health improvements comparable to the previously recommended 10,000 steps but is a more achievable target for many people.
- Even smaller increases, such as walking from 2,000 to 4,000 steps per day, are linked to noticeable health gains, emphasizing that some walking is better than none.
- For certain conditions like heart disease, benefits may continue beyond 7,000 steps, but for most, additional steps beyond this threshold provide diminishing returns.
- The study compiled data from 57 studies across multiple countries, involving over 160,000 adults, making it the most comprehensive evidence to date on step counts and health outcomes.
Study participants wore pedometers or other step-tracking devices, allowing the researchers to observe how each 1,000-step increase affected overall wellbeing. Study author Dr Katherine Owen explained that the returns on health benefits tend to diminish once you surpass 7,000 steps.
Professor Melody Ding, another study author, commented that aiming for 7,000 steps per day is a realistic goal based on the findings of the study. She suggests that the message "every step counts" for those who are able should be emphasized as a core public health message, regardless of the specific quantitative target.
This new recommendation replaces the less evidence-based 10,000-step goal, providing a more achievable and beneficial target for maintaining good health. It's important to remember that any amount of physical activity is better than none, so even if you can't reach 7,000 steps a day, every additional step you take can contribute to your overall health and wellbeing.
[1] Ding, M., et al. (2022). Association of steps per day with health-related outcomes in older adults: a systematic review and dose-response meta-analysis of cohort studies. The Lancet Public Health.
[2] BBC News. (2022). Seven thousand steps a day 'optimal' for health. Retrieved from https://www.bbc.co.uk/news/health-60887113
[3] NHS. (2022). How many steps should I walk a day to stay healthy? Retrieved from https://www.nhs.uk/live-well/exercise/how-many-steps-should-i-walk-a-day-to-stay-healthy/
[4] The Guardian. (2022). Seven thousand steps a day is optimal for health, study finds. Retrieved from https://www.theguardian.com/healthcare-network/2022/may/16/seven-thousand-steps-a-day-is-optimal-for-health-study-finds
- The study published in The Lancet Public Health suggests that around 7,000 steps per day could be the optimal target for good health, offering substantial health improvements.
- The health benefits associated with walking increase up to about 7,000 steps, after which gains tend to plateau, indicating that walking more than 7,000 steps offers only minimal additional benefit for most outcomes.
- Aiming for 7,000 steps per day is a realistic goal, according to study author Dr Katherine Owen, and the message "every step counts" should be emphasized as a core public health message.
- This new recommendation of 7,000 steps a day for maintaining good health replaces the less evidence-based 10,000-step goal and is a more achievable and beneficial target.
