Walking more could reduce your risk of dementia, depression, and dying from cancer, as well as benefit your heart, according to recent research. Surprisingly, you may not need to walk as far as previously thought to reap these health benefits. The NHS recommends a brisk 10-minute walk every day, and while many people aim for 10,000 steps, this target often proves challenging. Now, researchers suggest that even 7,000 steps could be enough to protect your health.
In a comprehensive study involving data from over 160,000 adults, scientists found that walking 7,000 steps a day was associated with a reduced risk of several serious health conditions and mortality. This systematic review and meta-analysis, published in The Lancet Public Health, extends beyond previous studies that primarily focused on heart health or overall death rates, by examining how increased daily steps can mitigate a wider range of health issues.
Health Benefits of 7,000 Steps
The findings reveal compelling statistics: compared to those walking 2,000 steps a day, achieving the 7,000 daily step target was linked to a 37% reduction in the risk of dying from cancer. The risk was also 14% lower for type 2 diabetes, 38% for dementia, 22% for depression, and 28% for falls. Additionally, there was a 25% lower risk of cardiovascular disease and a 47% reduction in overall mortality risk.
“There is a ‘return on investment’ with every additional 1,000 steps taken,” researchers noted, emphasizing the importance of physical activity.
While the risk continues to decrease with more than 7,000 steps, the rate of reduction slows. Melody Ding, professor of public health at the University of Sydney and lead author of the research, advises that those already walking 10,000 steps should maintain their routine. However, for those less active, reaching 7,000 steps offers nearly comparable health benefits.
Expert Opinions and Practical Implications
Responding to the findings, Dr. Daniel Bailey, reader in sedentary behavior and health at Brunel University of London, stated that the research helps “debunk the myth that 10,000 steps per day should be the target for optimal health.”
“The real-world implications are that people can get health benefits just from small increases in physical activity, such as doing an extra 1,000 steps per day,” Dr. Bailey explained. “Aiming for 5,000-7,000 steps per day can be recommended, which will be more achievable for many people than the unofficial target of 10,000 steps.”
Dr. Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, highlighted that not all physical activity is captured by step counts. “The steps per day is useful when people’s exercise is weight-bearing, however, cycling, swimming, and rowing are not well-represented by the steps-per-day model,” he noted.
Encouraging a More Active Lifestyle
June Davison, senior cardiac nurse at the British Heart Foundation, emphasized the simplicity and effectiveness of regular walking. “We know that regular walking is one of the easiest ways to help maintain a healthy lifestyle and reduce your risk of heart disease,” she said.
“Adults should aim to build up to a total of 150 minutes of moderate-intensity activity every week,” Davison advised. “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.”
This development follows a growing body of evidence supporting the health benefits of moderate physical activity. As public health initiatives continue to promote more achievable exercise goals, the emphasis on attainable targets like 7,000 steps may encourage broader participation and improve overall community health.
Looking ahead, experts suggest that more research could further refine these recommendations, potentially tailoring them to individual health profiles and lifestyles. Meanwhile, the message remains clear: every step counts towards a healthier future.
