People who walk 7000 steps a day have a significantly lower risk of serious health problems, according to the largest meta-analysis of existing evidence published in The Lancet Public Health, reports AFP.
Why 7000 Steps? The popular 10,000-step goal actually originated from a 1960s Japanese pedometer marketing campaign, not from scientific research. To find a more accurate target, an international team of researchers analyzed 57 studies covering 160,000 people.
Results showed that walking 7000 steps per day nearly halved the risk of premature death compared to 2000 steps.
Lower Risk of Major Diseases The study also identified additional benefits often overlooked in previous research:
38% lower risk of dementia
22% lower risk of depression
14% lower risk of diabetes It was also linked to reduced rates of cancer and falls, though these findings require further study.
Less Than 10,000 Steps Can Still Be Enough “You don’t need to hit 10,000 steps a day to see major health benefits,” said Paddy Dempsey, co-author of the study and a medical researcher at Cambridge. “The biggest gains happen before 7000 steps, and benefits taper off afterward.”
Although walking speed varies, 7000 steps roughly equates to one hour of walking spread throughout the day.
Tips for Gradual Progress Dempsey advises: “If you currently take 2000–3000 steps per day, aim to add another 1000 – that’s just 10–15 minutes of easy walking.”
Andrew Scott from the University of Portsmouth, who was not involved in the study, added: “People shouldn’t fixate on numbers, especially on less active days. Overall, more movement is always better.”
WHO Recommendations The World Health Organization recommends at least 150 minutes of moderate or vigorous physical activity per week, yet nearly one-third of people worldwide fall short.
