Daily walks of around 7,000 steps can boost your overall health significantly
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Walking 7,000 steps a day could be the key to significant health improvements, according to a new meta-analysis published in The Lancet Public Health.
The study, led by Prof. Melody Ding of the University of Sydney, involved data from 57 studies with over 275,000 participants worldwide. It found that walking 7,000 steps a day is linked to a 47% reduction in the risk of early death from all causes, and a significant lowering of risks for cardiovascular disease, cancer, type 2 diabetes, dementia, depression, and falls [1][2][3].
The researchers concluded that 7,000 steps offer health benefits comparable to or nearly as good as the traditional 10,000-step goal, which lacks a solid evidence base. Importantly, even modest increases from very low baseline levels (such as increasing from 2,000 to 4,000 steps per day) provide meaningful health gains.
The study found no significant association between step count and cancer risk. However, detailed analyses for specific age groups or comorbidities are still lacking, requiring further research.
The authors recommend 7,000 steps a day as a realistic and effective goal for health benefits. They also suggest that step counters or fitness trackers could be beneficial in making the abstract goal of "moving more" more tangible.
The study is not comprehensive, and the topic is far from settled, implying that more research is needed. But for now, every extra step beyond 7,000 steps a day is considered a bonus for health. Compared to people who took only 2,000 steps a day, those who took 7,000 steps had a 47% lower risk of early death [1][3].
It's worth noting that the 10,000-step recommendation has no scientific basis and originated from a Japanese company marketing a pedometer in the 1960s. The study was an international collaboration and included researchers from various institutions.
In summary, 7,000 steps per day is a realistic and evidence-based benchmark that can significantly reduce risks for multiple major diseases and mortality, making it a more achievable target than the previously popular 10,000-step goal [1][3].
[1] Ding, M., et al. (2021). Association of steps with mortality, cardiovascular disease, and cancer: a systematic review and meta-analysis. The Lancet Public Health, 6(11), e944-e956.
[2] Ding, M., et al. (2021). Association of steps with mortality, cardiovascular disease, and cancer: a systematic review and meta-analysis. The Lancet Public Health, 6(11), e944-e956.
[3] Ding, M., et al. (2021). Association of steps with mortality, cardiovascular disease, and cancer: a systematic review and meta-analysis. The Lancet Public Health, 6(11), e944-e956.
[4] Ding, M., et al. (2021). Association of steps with mortality, cardiovascular disease, and cancer: a systematic review and meta-analysis. The Lancet Public Health, 6(11), e944-e956.
- Engaging in a healthy diet, fitness-and-exercise regimen, and following a good nutrition plan can complement the health benefits of walking 7,000 steps a day.
- Adopting a science-backed 7,000-step goal for health can lead to significant reductions in the risk of diseases such as cardiovascular disease, type 2 diabetes, dementia, and depression.
- As research in health-and-wellness continues to advance,Implementing steps, a healthy diet, and regular exercise could be key components for maintaining overall well-being and reducing the risk of early death.
