It may not take as many steps as you might think.
10,000 steps per day is widely recommended as a standard benchmark. Physical activity – However, new research suggests that just 7,000 may be sufficient to increase essential health markers.
Researchers at the University of Sydney conducted a review of 57 studies across more than 10 countries to track participants’ steps and health outcomes.
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The team led by Professor Melody of the School of Public Health will show you how the gradual counts with different steps each day have had on the risk of dying from heart disease and cancer. Cancer outbreakaccording to a university press release.
They found that walking at least 7,000 steps per day is associated with improving eight major health outcomes, including heart disease, dementia and depressive symptoms.
“The increase in daily steps provides health benefits compared to very low activity levels, even modest steps like 4,000 steps,” Ding told Fox News Digital.
“Targeting about 7,000 steps per day when possible can significantly reduce the risk for many people. Chronic diseases Unfavorable health outcomes. ”
Higher steps above 7,000 may add benefits, but the improvement rate is slower, she noted.
The results were published in the Lancet Public Health Journal.
In particular, researchers found that 7,000 steps a day reduces the risk of death by 47%. This is roughly the same as 10,000 steps.
That same step benchmark was also linked to a 38% reduction in the risk of dementia and a 22% reduction in the risk. Type 2 diabetesboth slightly lower than the advantage of 10,000 steps, the release says.
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“Major health improvements” were reported when people increased between 2,000 steps and 5,000 to 7,000 per day.
“To pursue 7,000 steps is a realistic goal based on our findings. Health outcomes In the release, Professor Ding said:
“However, for those who still can’t achieve 7,000 steps a day, even a small increase in step counts, such as an increase from 2,000 to 4,000 steps a day, is associated with a significant health increase.”
For those who are already very active and consistently taking over 10,000 steps, Ding said, “Keep it up – there’s no need to cut it.”
Researchers also noted that stepping does not have to or require it to occur all at once. Intentional exercise.
“Daily movements are important. Just stop early from the bus or choose stairs above the elevator,” advised Ding.
“As a rise in small, accidental matches throughout the day, it contributes to health. We embrace the opportunity to make more movements in a practical and enjoyable way.”
The study had several limitations, the researchers noted.
“There are a few studies on some results,” Din told Fox News Digital.
There are also some research-level biases, she said.
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“For example, people who are already feeling unwell will take less steps for them. Health status“Din said, “And there are indications that dose responses may differ in older people, but there were not enough data for all the results to explore that.”
It is also important to note that walking brings great health benefits, but it is not a complete “package” in itself, she noted.
“Incorporate strength training and mobility exercises into your weekly routine to make them even more complete. Health benefits. ”
In the next step, researchers plan to use these findings to shape future physical activity guidelines.
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Experts recommend that future studies of the effects of step counts should focus on age variation. Health status And the region, the release said.
“Our research helps to change focus from perfect to progress,” Din said. “A slight increase in daily movements can lead to meaningful health improvements.”
