Forget 10,000 steps the research reveals the real number you need for better health

You may not need as many steps as you thought.

Ten thousand steps per day have been widely recommended as the standard reference point for physical activity, but a new study suggests that only 7,000 could be enough to increase essential health markers.

Researchers at the University of Sydney conducted a review of 57 studies that covered more than 10 countries, which tracked the health steps and results of the participants.

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Directed by Professor Melody Ding of the School of Public Health, the team observed how the different daily counts of steps affected the risk of dying of heart disease and cancer, as well as the risk of developing cancer, type 2 diabetes, dementia and depression, according to a university press statement.

They discovered that walking at least 7,000 steps a day was related to the improvement in eight important health results, including heart disease, dementia and depressive symptoms.

“Any increase in daily steps, even modest as 4,000 steps, offers health benefits compared to very low activity levels,” Ding to News Digital told News.

“When possible, point to about 7,000 steps per day can substantially reduce the risks of many chronic diseases and adverse health results.”

“Even small increases in steps counts, such as the increase of 2,000 to 4,000 steps per day, are associated with a significant health gain.”

The highest steps counts beyond 7,000 can add additional benefits, but the improvement rate slows down, he said.

The results were published in the Lancet Public Health Journal.

In particular, the researchers found that walking 7,000 steps per day reduced the risk of death by 47%, almost exactly the same as 10,000 steps.

That same point of reference of the step was also linked to a reduced risk of 38% dementia and a reduced risk of 22% of type 2 diabetes, both only slightly lower than the benefit of 10,000 steps, according to release.

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“Significant health improvements” were reported when people increased 2,000 steps per day between 5,000 and 7,000.

“Aiming at 7,000 steps is a realistic objective based on our findings, which evaluated the health results in a variety of areas that had not been observed before,” said Professor Ding in the statement.

“However, for those who still cannot reach 7,000 steps per day, even small increases in steps counts, such as the increase of 2,000 to 4,000 steps per day, are associated with significant health gain.”

For those who are already very active and who consistently reach more than 10,000 steps, Ding said: “It continues, there is no need to reduce.”

The researchers also pointed out that the step does not need to happen at the same time or requires intentional exercise.

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“Everyday movements tell, such as leaving the bus before or choosing stairs on elevators,” Ding advised.

“Small incidental episodes throughout the day are added and contribute to health. Embrace opportunities to move more in a practical and pleasant way.”

There were some limitations in the study, the researchers said.

“For some results, we have a small number of studies,” Ding told News Digital.

There are also some prejudices at the study level, he said.

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“For example, people who are no longer well take less measures due to their health conditions,” said Ding. “And although there is an indication that the dose-response may be different for older adults, we did not have enough data so that all results explored it.”

It is also important to keep in mind that when walking offers excellent health benefits, it is not a complete “package” in itself, he said.

“Everyday movements tell, such as leaving the bus before or choosing stairs on elevators.”

“Try to incorporate strength training and mobility exercise in a weekly routine for more complete health benefits.”

In the next steps, researchers plan to use these findings to shape the future guidelines for physical activity.

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Experts recommend that future studies on the impacts of the length count focus on variations for age, health status and region, according to the statement.

“Our research helps change the approach to perfection to progress,” Ding said. “Even small increases in daily movement can lead to significant improvements in health.”