Tracking your daily step count is a straightforward method to assess your activity levels
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While the widely accepted goal is to aim for 10,000 steps per day, research indicates that reaching just 7,000 steps daily can considerably lower the risk of developing conditions such as heart disease, dementia, and depression.
The 10,000-step benchmark reportedly originated from a Japanese marketing initiative. Nevertheless, studies reveal substantial health benefits associated with this goal.
Standard exercise guidelines typically omit specific step counts. For example, the UK recommends moderate activity for a minimum of 150 minutes weekly, while the average adult should engage in being active for at least 75 minutes each week.
As Melody Ding from the University of Sydney remarks, “If you ask someone on the street about their steps, they might struggle to answer. How is ‘moderate to vigorous’ even defined?”
Tracking step counts using a wrist pedometer or smartphone may offer a practical solution for measuring activity levels. Therefore, Ding and her team aimed to determine how many steps are necessary for maintaining good health.
The researchers examined a total of 57 studies published between 2014 and 2025, encompassing a diverse group of adults, most of whom had no severe health conditions at the beginning of the studies.
Generally, increased physical activity correlates with better health outcomes. While walking 10,000 steps is superior to 7,000, the latter still offers significant health advantages. On average, individuals who walked 7,000 steps daily had a remarkable 47% lower likelihood of dying from any cause during the study period. Additionally, there was a 25% reduction in the risk of developing cardiovascular diseases, leading to a 47% lower death risk.
This step count is also linked to a 37% decrease in the risk of cancer-related fatalities, a 38% lower risk of dementia, and a 22% reduction in depressive symptoms.
Ding emphasizes the importance of not deterring individuals from striving for 10,000 steps, noting, “While 7,000 steps are likely more achievable, it doesn’t imply it’s harmful to exceed that.”
“Targeting 7,000 steps feels far more attainable for many individuals compared to 10,000,” says Laura Fleming from Teesside University.
However, Ding cautions that if the goal of 7,000 steps still feels overwhelming, individuals should aim to increase their overall movement. Remarkably, the research indicated that even achieving 4,000 steps a day could reduce mortality risk by 36% compared to just taking 2,000 steps.
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Source: www.newscientist.com
