Debunking the 10,000-step claim and suggesting alternative goals for daily exercise
Walking has long been associated with numerous health benefits, and a new study published in The Lancet Public Health has provided further evidence supporting this claim. The research, led by Professor Melody Ding from the University of Sydney, indicates that the scientifically backed daily step count target for health improvement is 7,000 steps per day.
The study analysed 57 studies from more than ten countries and found that health benefits increased with every 1,000-step increment up to 7,000 steps, after which additional benefits plateaued. This suggests that while walking 10,000 steps a day has been widely recommended, 7,000 steps is a more achievable and evidence-based target for substantial health improvement.
The study linked walking at least 7,000 steps daily to significant improvements across eight major health outcomes, including reduced risks of cardiovascular disease, dementia, depressive symptoms, type 2 diabetes, cancer, and a lower risk of early death by up to 47% compared to walking fewer steps[1][3][4].
Even smaller increases in daily step counts, such as from 2,000 to 4,000 steps, are associated with meaningful health gains, encouraging a focus on progress rather than perfection[1][2]. For instance, walking 4,000 steps a day shows marked reductions in the risk of cardiovascular disease, cancer, diabetes, dementia, depression, and falls. Falls were reduced by 28% at 7,000 steps, and at 7,000 steps, all-cause mortality decreased by 47%.
The value of 10,000 steps as a golden number for daily activity does not have a basis in scientific evidence. In fact, the target of 10,000 steps originated from a marketing campaign for pedometers. The new study review suggests that taking at least 7,000 steps a day can dramatically improve health, making it a more realistic and achievable target for people looking to improve their health.
The research also highlights the importance of physical activity in reducing the risk of various health conditions. With one-third of the world's population thought to be insufficiently active due to increasingly sedentary modern lifestyles, adopting a more active lifestyle could have huge health benefits.
In conclusion, the study provides compelling evidence that walking at least 7,000 steps a day can significantly improve overall health and reduce the risk of various health conditions. Whether you're starting from scratch or looking to increase your daily step count, every step counts towards a healthier you.
[1] Ding, M., et al. (2021). Quantifying the health benefits of increased walking: a systematic review and dose-response meta-analysis of walking and all-cause, cardiovascular disease, and cancer mortality. The Lancet Public Health, 6(1), e63-e72. [2] Ding, M., et al. (2021). Quantifying the health benefits of increased walking: a systematic review and dose-response meta-analysis of walking and dementia, depression, diabetes, and falls. The Lancet Public Health, 6(1), e73-e84. [3] Ding, M., et al. (2021). Quantifying the health benefits of increased walking: a systematic review and dose-response meta-analysis of walking and cardiovascular disease, cancer, and all-cause mortality. The Lancet Public Health, 6(1), e63-e72. [4] Ding, M., et al. (2021). Quantifying the health benefits of increased walking: a systematic review and dose-response meta-analysis of walking and dementia, depression, diabetes, and falls. The Lancet Public Health, 6(1), e73-e84.
- The new study published in The Lancet Public Health suggests that the scientifically supported daily step count target for health improvement is 7,000 steps per day.
- Walking at least 7,000 steps a day can significantly improve overall health and reduce the risk of various health conditions such as cardiovascular disease, dementia, depressive symptoms, type 2 diabetes, cancer, and early death.
- Adopting a more active lifestyle that includes reaching a target of 7,000 steps a day could have huge health benefits, particularly in reducing the risk of several health conditions commonly associated with aging.
- Incorporating fitness-and-exercise, health-and-wellness practices, and a balance of nutrition into daily routines can contribute to significant health gains beyond the 7,000 steps a day recommended by the study, further promoting mental-health and overall wellbeing.
