Researchers from the University of Sydney recently conducted a study that challenges the widely accepted recommendation of taking 10,000 steps per day for optimal health. The study, which reviewed 57 research studies from over 10 countries, suggests that taking just 7,000 steps daily could be sufficient to improve essential health markers.
Led by Professor Melody Ding from the School of Public Health, the research team found that walking at least 7,000 steps a day was associated with improvements in various health outcomes, including heart disease, dementia, and depressive symptoms. The results were published in The Lancet Public Health journal.
According to Professor Ding, even small increases in daily step counts, such as moving from 2,000 to 4,000 steps, can lead to significant health benefits. While higher step counts beyond 7,000 may provide additional advantages, the rate of improvement tends to slow down.
The study revealed that walking 7,000 steps a day could reduce the risk of death by 47%, which is comparable to the benefits of taking 10,000 steps. Additionally, walking 7,000 steps daily was linked to a 38% reduced risk of dementia and a 22% decreased risk of type 2 diabetes.
The researchers suggest that aiming for 7,000 steps per day is a realistic goal based on their findings. They also recommend incorporating strength training and mobility exercises for overall health benefits. The team plans to use these findings to shape future physical activity guidelines.
While walking offers numerous health benefits, it is important to note that it should be complemented with other forms of exercise for a comprehensive fitness routine. The researchers emphasized the importance of progress over perfection, stating that even small increases in daily movement can lead to meaningful improvements in health.
