A recent study conducted by the University of Sydney has found that walking 7,000 steps a day can offer similar health benefits to walking 10,000 steps. Led by Professor Melody Ding from the School of Public Health, the study, published in The Lancet Public Health, analyzed data from 57 studies conducted in over ten countries, including Australia, the U.S., the UK, and Japan.
The researchers examined the impact of different daily step counts on the risk of developing cardiovascular disease, cancer, type 2 diabetes, dementia, and depression. According to Professor Ding, aiming for 7,000 steps a day is a realistic goal for individuals who struggle to meet traditional exercise guidelines. Even small increases in step counts, such as going from 2,000 to 4,000 steps a day, can lead to significant health benefits.
The study found that walking 7,000 steps a day can reduce the risk of death by 47%, which is comparable to the benefits seen at 10,000 steps per day. Additionally, walking 7,000 steps a day can reduce the risk of dementia by 38% and lower the risk of type 2 diabetes by 22%. Significant health improvements were observed when individuals increased their daily steps from 2,000 to between 5,000 and 7,000.
Dr. Katherine Owen, co-author of the study, noted that while 10,000 steps a day is beneficial for those who are already active, the additional benefits beyond 7,000 steps are modest. The researchers are collaborating with the Australian government to incorporate the study’s findings into future updates of physical activity guidelines.
The research emphasizes the importance of focusing on progress rather than perfection when it comes to daily movement. Small increases in daily steps can lead to meaningful health improvements, according to Professor Ding. The study provides evidence that walking at least 7,000 steps a day can significantly improve various health outcomes, including reducing the risk of cardiovascular disease, dementia, and depressive symptoms.
For more information, you can refer to the study published in The Lancet Public Health. This research highlights the effectiveness of fewer steps in achieving health benefits and encourages individuals to prioritize daily movement for improved overall health and well-being.
