Study: 7,000 Daily Steps A Good Target

Target easier to achieve than 10,000 steps and linked to 37% reduction in cancer deaths

People don’t necessarily need to rack up ten-thousand steps a day to have a positive impact on health. In fact, that number came from a 1960s marketing campaign in Japan. A new study out Wednesday in The Lancet found walking seven-thousand steps can get the job done, leading to an almost 50-percent reduced risk of premature death from any cause, along with lower rates of heart disease, cancer and dementia. The NHS recommends a brisk 10-minute walk every day. Many people aim to walk 10,000 steps, but struggle to achieve it. Now researchers have calculated that even 7,000 steps could be enough to protect health.

Scientists examined data from more than 160,000 adults and found that walking 7,000 steps a day was associated with a reduced risk of a number of serious health conditions and death. Compared with those who walked 2,000 steps a day, the researchers found that achieving the 7,000 daily step target was linked to a 37% reduction in risk of dying from cancer, while the risk was 14% lower for type 2 diabetes, 38% for dementia, 22% depression and 28% for falls respectively. It was also associated with a 25% lower risk of cardiovascular disease and a 47% reduction in overall risk of dying. Although step count does not measure the quality or intensity of exercise, the findings underscore the importance of being active. There is a “return on investment” with every additional 1,000 steps taken and even 4,000 steps per day reduced the risk of disease, compared with very low activity levels, the researchers observed.

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Key findings of the study:

Reduced risk of health issues:The study found that individuals walking 7,000 steps daily experienced a lower risk of cardiovascular disease, cancer, dementia, and depression compared to those walking only 2,000 steps.
More achievable target:7,000 steps is a more realistic goal for many people, especially those who are less active, making it a more accessible way to improve health outcomes.
Incremental benefits:Even walking more than 7,000 steps can offer additional health benefits for some conditions.
Public health implications:The findings suggest that a 7,000-step target could be a more practical public health recommendation

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In comparison to the 10,000-step goal:

While 10,000 steps remains a viable target for those already active, the study highlights that 7,000 steps can offer comparable health benefits for many.
The 7,000-step target may be less daunting for individuals just starting to incorporate more physical activity into their routine, making it easier to establish a consistent walking habit.

“Adults should aim to build up to a total of 150 minutes of moderate-intensity activity every week, but getting active isn’t always easy. Incorporating activity snacks, such as walking while taking phone calls, or taking a brisk 10-minute walk during your lunch break, can all count to reduce your chances of developing heart disease.”Overall, the study supports the idea that incorporating regular walking, even at a lower step count than the commonly suggested 10,000, can significantly improve health and well-being