The Incredible Reality Behind 10,000 Myths—and What You Should Strive for Instead

Walking 7,000 steps daily can significantly enhance your overall health.

A recent research review indicated that individuals who walk at least 7,000 steps each day nearly halve their risk of death from all causes over a given timeframe.

Walking just 4,000 steps daily has been shown to considerably lower the risk of cardiovascular disease, cancer, diabetes, dementia, depression, and falls.

Improvements continue with increased step counts, but the benefits start to taper off after reaching 7,000 steps. This makes 7,000 steps a more realistic goal for those aiming to boost their health, compared to the commonly recommended 10,000 steps.

It’s well-known that increasing physical activity offers substantial health benefits; however, our increasingly sedentary lifestyles mean that one-third of the global population is considered insufficiently active.

Counting daily steps is a popular method for tracking activity levels. The often cited target of 10,000 steps is frequently viewed as the benchmark to achieve, but this number lacks solid scientific backing.

A recent review published in Lancet Public Health examined 57 studies to clarify what step count should be targeted for health benefits.

The review started with a baseline of 2,000 steps per day, finding that health benefits increased with every additional 1,000 steps.

However, the pace of improvement began to level off after 7,000 steps.

For the average person, 7,000 steps equate to roughly 3-3.5 miles, depending on stride length – Credit: Getty Images

At the 7,000-step mark, the results showed a dramatic impact: all-cause mortality decreased by 47%, the risk of dementia dropped by 38%, and cardiovascular disease risk reduced by 25%. There were also significant reductions in the risk of depression, type 2 diabetes, and cancer.

Even a slight increase in step counts can lead to a 36% reduction in all-cause mortality.

Despite the rising interest in using step counts as a metric for tracking activity levels, public health officials have previously lacked enough evidence to establish scientifically backed targets.

The non-official 10,000-step target originated from a pedometer marketing campaign during the 1968 Tokyo Olympics, rather than being health-related; interestingly, the number resembles a walking figure in Japanese characters.

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Source: www.sciencefocus.com

Young Iranians Strive to Overcome Internet Blackout: It Feels Like Being Trapped by Walls

a Amir* hasn’t slept in days. From his apartment in northern Tehran, the 23-year-old has spent nights searching for a vulnerable digital connection that can temporarily bypass the internet blackouts.

For 13 days, Iran has faced a nearly complete internet shutdown, severely limiting access to information since the onset of Israel’s strike until the latter part of Wednesday. However, a group of young Iranians tirelessly works to ensure their voices are heard beyond their borders.

“Using a VPN is no longer effective. To navigate this internet blackout, we’re relying on a special proxy link—essentially a ‘secret tunnel’ that channels messages through non-Iranian servers.

“These links are built into the app’s features […] They direct traffic from internal servers. Each link only works for a few hours before it fails. So, I’m constantly on the lookout for new ways to communicate with my people.”

The Iranian government blames external forces for restricting internet access during the conflict with Israel, claiming the network is being exploited for military purposes. A local source informed the Guardian that only correspondents from approved foreign media can access the internet.

While domestic messaging apps are operational, many young Iranians lack confidence in their security.

Amir remarked: “We have local apps, but they’re utterly unreliable. The government takes every opportunity to surveil us, particularly targeting student leaders.”

Last week, Amnesty International urged the authorities to lift the communication blackouts, stating it would “prevent individuals from finding safe routes, accessing vital resources, and sharing information.”

Another student leader, Leila*, 22, residing in Abbas Abado, north of Tehran, mentioned that she managed to connect again during the shutdown thanks to assistance from abroad. “My boyfriend in Europe sent me a composition link via text. Without it, nothing works. The internet sporadically operates for a few minutes before shutting down again.”

The blackout not only severed connections with the outside world but also complicated life amid the ongoing Israeli bombardment. “It feels like being enclosed by a wall,” remarked Tehran student Arash*. “We’ve lost the ability to assist each other with independent news while the sound of bombs contrasts sharply with the silence of state media.”

For Amir, the most alarming aspect is how the perception of war is becoming normalized. “We’re starting to treat this as normal,” he expressed, “but war is anything but normal.” He noted their recognition that the rattling of windows signifies either an air raid or an explosion.

The blackouts intensified his fears amid the war. “That’s what erases us… it makes us invisible. Yet here we are. We still wish to connect with a free world.”

* The name has been changed

Source: www.theguardian.com