According to a major study published in The Lancet Public Health, walking just 7,000 steps a day can significantly enhance your brainpower and serve as a protective measure against various diseases. This target may be more achievable than the commonly recommended 10,000 steps, which is often viewed as the gold standard for daily physical activity. The research highlights a connection between stepping up your daily activity and a decreased risk of serious health conditions, including cancer, dementia, and heart disease.
Lead author Dr. Melody Ding emphasizes that the perception of needing to walk 10,000 steps a day is not based on scientific evidence. The origin of this figure can be traced back to a marketing campaign in the 1960s in Japan, where a pedometer named the manpo-kei, meaning "10,000-step meter," was launched ahead of the 1964 Tokyo Olympics. Over time, this number was taken out of context and has become an unofficial guideline, widely recommended by various fitness trackers and apps.
The study analyzed extensive previous research and data encompassing the health and activity levels of over 160,000 adults worldwide. The findings revealed that individuals who walked 7,000 steps daily had a significantly reduced risk of various health issues when compared to those who only managed 2,000 steps a day:
Cardiovascular disease: risk reduced by 25% Cancer: risk reduced by 6% Dementia: risk reduced by 38% Depression: risk reduced by 22%However, the researchers caution that some data may be less reliable as they stem from a smaller number of studies. Overall, the review suggests that even modest step counts, such as around 4,000 steps a day, are associated with better health compared to very low activity levels of just 2,000 steps.
Interestingly, the benefits of walking tend to plateau beyond 7,000 steps, although additional cardiovascular advantages can be gained from walking even more. Most exercise guidelines prioritize the time spent engaged in physical activity rather than focusing solely on step counts. For instance, the World Health Organization recommends that adults engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.
Dr. Ding notes that while these guidelines are crucial, they can often be challenging for the general public to comprehend. She suggests that adding a step count recommendation could encourage people to consider incorporating physical activities throughout their day. This is particularly important for individuals who swim, cycle, or those with physical disabilities that may limit their ability to walk.
In conclusion, walking 7,000 steps a day emerges as a realistic and effective target for improving health and reducing the risk of serious conditions. By re-evaluating conventional step count recommendations, we can motivate more people to enhance their daily physical activity and overall well-being.
