Daily walking for approximately 7,000 steps reduces the risk of encountering serious health issues, according to research.
A recent study published in the Lancet Public Health journal by an international team of researchers has found that walking around 7,000 steps a day can significantly reduce the risk of early death and various major diseases.
Key findings from the comprehensive analysis of 57 studies include:
- Reduction in early death risk: Walking 7,000 steps daily cuts the risk of dying early by about 47%, almost matching the benefits previously associated with 10,000 steps.
- Lower risk of dementia: Walking 7,000 steps per day is associated with a 38% lower risk of dementia, with only marginal added benefit (7% more reduction) at 10,000 steps.
- Cardiovascular disease and cancer: Achieving 7,000 steps is linked with about a 25% lower risk of cardiovascular disease and a 37% lower risk of cancer-related death.
- Diabetes and depression: Higher step counts (7,000 to 12,000) reduce the risk of type 2 diabetes by 22-27% and also lower depressive symptoms significantly.
- Benefits scale with steps but with diminishing returns: Increases from very low step counts (e.g., from 2,000 to 4,000 steps) already show substantial health gains, with further gains tapering off beyond 7,000 steps.
Andrew Scott, a researcher at the University of Portsmouth, and Paddy Dempsey, a study co-author and medical researcher at Cambridge University, suggest that more is always better regarding physical activity. However, they emphasise that people should not focus too much on the specific numbers of steps, particularly on days where activity is limited.
The World Health Organisation recommends at least 150 minutes of moderate to intense physical activity a week. While 10,000 steps was previously promoted as a target for people tracking their number of steps, it originally came from a 1960s marketing campaign for a Japanese pedometer.
The study found a link between walking 7,000 steps a day and lower rates of falls. People already managing 10,000 or more steps a day should continue their activity. Even smaller increases in daily steps from low baselines provide meaningful health benefits, emphasising that any increase in movement is valuable.
The hour of walking throughout the day that equates to 7,000 steps can be achieved by light walking spread across the day. If finding 7,000 steps daunting, aim to add an extra 1,000 steps to your daily routine. Nearly a third of people worldwide do not reach the WHO's recommended physical activity target.
In conclusion, 7,000 steps per day represents a realistic and effective target for improving longevity and reducing the risk of major chronic diseases, supported by international research spanning multiple countries and populations. This new research offers a more attainable and scientifically validated goal for public health and personal fitness strategies.
- The international study published in the Lancet Public Health journal links walking 7,000 steps per day with a 47% reduced risk of early death, almost matching benefits previously associated with 10,000 steps.
- The comprehensive analysis also showed a 38% lower risk of dementia for individuals walking 7,000 steps daily, with only marginal additional benefits at 10,000 steps.
- Achieving 7,000 steps daily is associated with about a 25% lower risk of cardiovascular disease and a 37% lower risk of cancer-related death, according to the international research.
- The study found a link between walking 7,000 steps a day and lower rates of falls, and even smaller increases in daily steps from low baselines provide meaningful health benefits, making any increase in movement valuable.
