Daily 7,000-step walk transformations revealed by research: Findings
A significant new study, led by researchers from the University of Sydney, has found that walking 7,000 steps a day can offer substantial health benefits, comparable to the long-held target of 10,000 steps[1][2][3]. The research, published in The Lancet Public Health, reviewed data from over 57 datasets across more than 10 countries and involved tens of thousands of adults[1][2].
According to the study, walking 7,000 steps daily can lower the risk of early death by up to 47%, with benefits increasing with every 1,000-step increment up to this point, but tapering off thereafter[1][2][3]. Key health outcomes associated with walking 7,000 steps daily include:
- Significant reductions in mortality risk, particularly from cardiovascular disease and cancer[1][2][4].
- A 38% reduction in dementia risk, with only a modest additional 7% improvement at 10,000 steps[1][2][4].
- Lower risk of developing type 2 diabetes, depression, and other chronic diseases[1][2][4].
- Improvement across eight major health outcomes, encompassing cardiovascular health, cognitive health, and mental wellbeing[1][2][4].
The study highlights that the traditional 10,000-step target is not necessary for substantial health gains, making 7,000 steps a more practical, achievable goal for most adults[1][2][4]. For those unable to reach 7,000 steps, the analysis showed that even small increases (e.g., from 2,000 to 4,000 steps) are linked to meaningful health improvements, emphasizing that every additional step counts[1][2][4].
Commenting on the findings, Daniel Bailey, Reader - Sedentary Behaviour and Health at Brunel University of London, stated that 5,000-7,000 steps per day helps debunk the myth that 10,000 steps per day should be the target for optimal health[1]. Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, added that more is always better, but people should not focus too much on the numbers, particularly on days where activity is limited[1].
It's important to note that the steps per day model does not well-represent cycling, swimming, and rowing as weight-bearing exercises[1]. However, the study provides a valuable insight into the benefits of regular physical activity, regardless of the specific type of exercise.
In conclusion, walking 7,000 steps a day offers nearly the same protection against early death and chronic diseases as 10,000 steps, making it an effective and realistic target for promoting public health.
- The study led by University of Sydney researchers suggests that walking 7,000 steps a day provides substantial health benefits, comparable to the long-held target of 10,000 steps.
- Key health outcomes associated with walking 7,000 steps daily include significant reductions in mortality risk, particularly from cardiovascular disease and cancer.
- For those unable to reach 7,000 steps, even small increases, such as from 2,000 to 4,000 steps, are linked to meaningful health improvements.
- The traditional 10,000-step target is not necessary for substantial health gains, making 7,000 steps a more practical, achievable goal for most adults.
- Regular physical activity, such as walking, is important for maintaining cardiovascular health, cognitive health, and mental wellbeing, and lowering the risk of chronic diseases like type 2 diabetes and depression.
