A major study shows that walking 7,000 steps daily might be helpful for your brain and ward off various diseases. While the goal of walking 7,000 steps a day might still be difficult for some to achieve, it is significantly more attainable than the 10,000-step target that has become a norm for many. The report, published in Lancet Public Health, associated this figure with a lowered risk for major health problems like cancer, dementia, and heart disease. The study team believes that this is likely to motivate many more people to start step counting as a simple way to improve health. "We have this idea we should be doing 10,000 steps a day," said Dr. Ding, the study's lead researcher, "but it's not backed by proof." The 10,000 steps figure is approximately 5 miles.
The distance to be covered varies for each person depending on their height, gender, and pace, as quick walkers tend to have longer strides. Dr. Ding mentions this figure was "taken out of context" and turned into a whimsical guideline that many fitness devices and platforms still advertise. The Lancet study retrospectively analyzed previous work and the health and activity records of more than 160,000 adults globally. Yet, the study team notes some data might not be as right as others since they come from just a few studies.
Essentially, the study suggests that 4,000 daily steps may benefit one's health better than 2,000 steps, and the health benefits increase slightly until the 7,000-step mark. Beyond that, the heart might benefit from the extra activity, but not significantly. Stride, who often walks 16,000 steps a day, stated that the number shouldn't be the focus. It is the act of moving that is important. "And there are big mental benefits that we can feel but not easily count like steps." The 64-year-old, who suffered a heart attack in 2022 and started walking daily, was motivated by his father-in-law. "I live in a small town in Dorset, and I walk for a good hour each morning by myself, no dog with me."
"Once you reach a specific mark, the motivation spikes." Many people say tracking health goals is counterintuitive, but for Jon, tracking his steps motivates him due to the health benefits. Unlike the general guidelines on exercises that focus on the number of minutes being active, these recommendations are counterproductive. The World Health Organization, for example, advises adults to do at least 150 minutes of easy aerobic activity or 75 minutes of tough aerobic activity each week.
Dr. Ding says this advice might be hard for some to get, but it still matters a lot. "Some swim, ride bikes, or can't walk much due to physical limits," she notes. Yet, she thinks adding a step goal could be helpful as an extra bit.
Dr. Andrew Scott, who teaches at the University of Portsmouth, thinks the exact step count isn't key. He believes doing "more is always good" and not to stress over a set number, mainly when you can't move much.
Azeem Majeed, a doctor and teacher at Imperial College London, says for older adults or those with long-term health issues, fewer steps still help. Though walking is usually easy, he notes that people with heart problems, pain in joints, or lung issues might find it hard. Yet, he adds that even home tasks like cleaning or gardening can count as daily moves.