Study Reveals 7,000 Daily Steps May Lower Health Risks

A recent study has shown that walking as few as 7,000 steps each day could significantly improve brain health and reduce the likelihood of developing various diseases. This research, published in the peer-reviewed journal Lancet Public Health, indicates that this target may be more achievable compared to the widely promoted goal of 10,000 steps per day.

The study explored data involving over 160,000 adults globally, demonstrating that individuals who walked around 7,000 steps daily experienced a lower risk of serious health conditions such as cancer, dementia, and heart disease. Notably, the findings suggest that even modest amounts of walking, upwards of approximately 4,000 steps per day, are associated with enhanced health outcomes when compared to a very low activity level of just 2,000 steps daily.

According to Dr Melody Ding, the lead author of the study, the conventional target of 10,000 steps is largely unsubstantiated by evidence: "We have this perception we should be doing 10,000 steps a day, but it’s not evidence-based," she stated. The study also indicates that health benefits primarily plateau beyond 7,000 steps, although further benefits for heart health may come from increased activity.

The 10,000-steps guideline has its origins in a marketing campaign from the 1960s in Japan, where a pedometer known as the manpo-kei—or "10,000-step meter"—was introduced in anticipation of the 1964 Tokyo Olympics. The figure, though catchy, has since been adopted widely without thorough scientific validation.

Jon Stride, a 64-year-old resident of Dorset, shared that exceeding this benchmark—often achieving around 16,000 steps daily—has brought him substantial health and mental benefits. Stride began walking regularly following a heart attack in 2022, an effort inspired by his father-in-law's similar experience. He said, "It’s about getting out and about, and the benefits for our mental wellbeing are tangible but not as easy to quantify as the simple step count."

While the study offers valuable insights regarding step counts, most exercise recommendations focus on the duration of physical activity rather than specific numerical goals. The World Health Organization advises that adults engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly. Dr Ding noted the clarity of these guidelines can sometimes be challenging for people to grasp, though they serve a significant purpose.

Experts argue that a clearer recommendation regarding the number of daily steps could complement existing exercise guidelines. Dr Daniel Bailey from Brunel University London mentioned, "Aiming for 5,000 to 7,000 could be a more realistic and achievable target for many."

Dr Andrew Scott of the University of Portsmouth added that individuals should not stress about reaching a specific step target; rather, increasing activity in any form is beneficial. Dr Azeem Majeed, a general practitioner and professor at Imperial College London, emphasised that even lower step counts can be advantageous, particularly for older adults or those with chronic conditions. He remarked that less strenuous activities, such as gardening or household chores, also contribute positively to daily physical activity levels.

Overall, this new research highlights an opportunity for individuals to reconsider their daily activity targets, suggesting that even moderate increases in step counts can lead to improved health outcomes. As more people become aware of the findings, walking could emerge as a practical and effective means to enhance well-being worldwide.