A landmark study has revealed that walking just 7,000 steps a day could drastically reduce the risk of several chronic health conditions, including heart disease, cancer, dementia, and depression. The research, published in Lancet Public Health, challenges the common belief that 10,000 steps is the ideal target for health benefits, suggesting instead that 7,000 steps may be more realistic and just as effective for boosting overall health.

The 7,000-Step Breakthrough

The study, which analyzed data from over 160,000 adults worldwide, found that individuals who walked 7,000 steps daily saw a significant reduction in health risks. Specifically, those who achieved this daily step count had a 25% lower risk of cardiovascular disease, a 6% reduced risk of cancer, and a 38% decrease in the likelihood of developing dementia. Depression risks also decreased by 22% for those hitting the 7,000-step mark.

Lead author Dr. Melody Ding explained that the widely accepted 10,000-step goal is not based on scientific evidence, but rather a marketing strategy from a 1960s Japanese campaign. “We have this perception we should be doing 10,000 steps a day, but it’s not evidence-based,” said Dr. Ding. The 10,000-step target was popularized by a Japanese pedometer brand ahead of the 1964 Tokyo Olympics, and has remained a standard ever since, despite lacking scientific backing.

The Research and Its Implications

The researchers’ review of existing studies found that even modest step counts, such as 4,000 steps daily, were linked to improved health outcomes when compared to the minimal activity associated with only 2,000 steps a day. For most health conditions, the benefits plateaued around 7,000 steps, although walking more than that provided additional advantages for heart health.

The findings provide an actionable, practical guideline for those looking to improve their physical health. Dr. Ding emphasized the simplicity and accessibility of counting steps as a health metric: “It’s an easy way to measure physical activity and a good motivation for people to get more active.”

A More Achievable Health Goal

Health experts agree that while aiming for 10,000 steps can be beneficial, it may be too ambitious for some people. Dr. Daniel Bailey, an expert in sedentary behaviour and health from Brunel University London, described the 10,000-step target as a “myth.” “For many people, aiming for 5,000 to 7,000 steps a day is a more realistic and achievable target,” he said. Similarly, Dr. Andrew Scott, a senior lecturer in clinical exercise physiology at the University of Portsmouth, emphasized that while “more is always better,” the precise number of steps is less important than maintaining regular physical activity.

The Case for Step Counting

While global exercise guidelines, such as those from the World Health Organization, focus on the time spent engaging in physical activities like cycling or swimming, step counting provides a simple and measurable way to stay active. Dr. Ding proposed that the inclusion of step targets in public health recommendations could be an important addition. This would encourage people to distribute physical activities throughout the day in manageable chunks.

Conclusion: A New Perspective on Step Counting

The study’s findings could reshape public health messaging, providing a more accessible and evidence-based target for individuals aiming to improve their health. Rather than feeling pressure to hit the 10,000-step mark, the 7,000-step goal offers a more achievable target for the majority of the population, with significant health benefits to match.