Walking regularly is one of the simplest and most effective ways to maintain your health. The new goal suggested by experts is more achievable: 7,000 steps a day.
Walking at least 7,000 steps a day may be more than enough to achieve significant health benefits, according to a large meta-analysis published in The Lancet Public Health.
The study, which reviewed data from 57 global studies, concluded that this number of daily steps is associated with up to a 47% reduction in the risk of death, compared to those who walk just 2,000 steps a day.
Contrary to popular belief that 10,000 steps is the ideal standard, researchers found that most of the benefits are achieved before that threshold. Walking 7,000 steps was also linked to a lower incidence of diseases such as type 2 diabetes, depressive disorders, cardiovascular problems, and even dementia.
“Walking 7,000 steps a day is just as important as taking medication,” said Dr. Joshua Knowles, a cardiologist at Stanford Health Care.
The positive impact of walking on health
The effects of regular walking are nothing new to science. Decades of studies have shown that walking improves metabolic health, helps lower cholesterol, stabilizes glucose levels, and strengthens the heart. Now, this new analysis provides further evidence that consistent walking—even at a moderate pace—can prevent a wide range of chronic diseases.
According to the study, increasing from 2,000 to 4,000 steps per day was linked to a 36% decrease in the risk of death. Going up to 7,000 steps per day, the risk dropped another 17%. However, beyond that point, the benefits begin to plateau.
The most notable finding was the link between walking and a lower risk of developing dementia. People who walked 7,000 steps a day were 40% less likely to develop the disease, compared to those who walked only 2,000 steps.
Although the exact mechanism has not been defined, physical exercise is linked to increased blood flow to the brain, neurogenesis, and reduced brain inflammation, explained Dr. Nikhil Palekar, director of the Stony Brook Alzheimer’s Disease Center of Excellence.
The myth of 10,000 steps: a goal without scientific basis
The recommendation to walk 10,000 steps a day has been widely disseminated for decades, but its origins are not medical. “There is no scientific evidence to specifically support that number,” clarified epidemiologist Melody Ding, lead author of the study and a professor at the University of Sydney. “It’s an arbitrary number that has been popularized without any basis.”
The analysis found no significant differences between those who walked 7,000 steps and those who took more than 10,000 steps in terms of reduced risk of cancer, type 2 diabetes, or cardiovascular disease. While there were slight improvements in mental health and longevity indicators starting at 7,000 steps, they were not statistically significant.
Dr. Hannah Arem, an epidemiologist at the MedStar Health Research Institute, emphasized that walking more doesn’t pose a risk, but neither should failing to reach 10,000 steps cause guilt. “Moving a little bit every day already has a real impact on health.”
Intensity and consistency: keys to every walk
Experts agree that intensity also matters. To maximize the effects, it’s recommended to include variations such as hills, stairs, or faster intervals during your walk.
Although the data don’t prove direct causality, the researchers emphasize that active people tend to lead healthier lifestyles. Still, the overall conclusion is clear: walking, even in small amounts, has measurable positive effects on physical and mental health.
“Improving your step count improves your overall health,” summarized Dr. Seth Martin, a cardiologist at Johns Hopkins Medicine.
+ There are no comments
Add yours