Don’t stress over completing 10K steps daily, science says 7K is enough
Walk 10,000 steps a day!" You've likely heard that mantra parroted like scripture on fitness monitors, apps, and wellness websites. But how did that number originate? Unbelievably, it wasn't created in a lab or medicine journal. The explanation dates back to a Japanese pedometer campaign in the 1960s. Though catchy and memorable, the 10,000-step target wasn't based on scientific studies.
New research contradicts the norm
New evidence emerges from a new paper published in ‘The Lancet Public Health’. The report says you don't have to reach 10,000 steps per day to remain healthy. Rather, walking 7,000 steps per day can provide remarkable health gains.
This massive review included more than 160,000 adults from dozens of studies over the past decade. The researchers, from Australia, the UK, and Norway, examined whether and how daily step count is associated with risk of chronic diseases and long-term survival. And what they found was a real eye-opener.
Health benefits of 7,000 steps
Here's what the research discovered in a comparison of individuals who walked 7,000 steps daily compared to those who were only able to do about 2,000:
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38% decreased risk of developing dementia
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25% lowered risk of cardiovascular illness
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28% fewer falls
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Almost 50% lower risk of premature death
Also, the chance of type 2 diabetes and depression decreased as well, though to a lesser degree.
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These figures demonstrate that not so much intense exercise, such as a couple of brisk walks through your day, is needed to significantly improve your long-term health. You don't have to pay a lot to join a gym or endure brutal workouts; just a routine of daily steps day in and day out can make a big difference.
No one-size-fits-all step count
While 7,000 steps are proving to be a good goal, the researchers were careful to point out: there is no magic number that fits everyone. Step goals could be different depending on your age, gender, fitness level, and general state of health. What's doable for a 25-year-old athlete may not be achievable or healthy for a 70-year-old dealing with joint pain.
Both men and women can respond differently to physical activity with respect to health, and the elderly could possibly get by on fewer steps if done daily and safely. The most important thing is to listen to your body and seek advice from your doctor if you're experiencing any health problems.
What should you do?
If you’re just starting your fitness journey, don’t feel pressured to leap straight to 10,000 steps. Begin with what’s doable. Track your current activity and slowly build up to 5,000 or 7,000 steps a day. Try breaking it into manageable walks morning, afternoon, and evening. And most importantly, stay consistent.
The notion that more steps = health isn't all bad but it's far from certain. As this new study indicates, 7,000 steps daily may be a wiser, more realistic benchmark for most of us. So, skip the stress of reaching that arbitrary 10,000 and aim for habitual, sustainable movement instead. Your body and sanity will thank you.
