Health studies show that 7,000 steps per day are as effective as 10,000 benchmarks
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You may not need as many steps as you imagine.
It is widely recommended daily as a standard benchmark for physical activity, but a new study shows that only 7,000 are enough to improve basic health markers.
Researchers at the University of Sydney reviewed 57 studies spanning over 10 countries that tracked participants’ steps and health outcomes.
Experts say a simple Japanese fitness trend could increase life expectancy by 7 years.
Led by a professor of melody at the School of Public Health, the team looked at how different daily steps affect the risk of dying from heart disease and cancer, as well as the risk of cancer, type 2 diabetes, dementia and depression, according to a university’s press release.
They found that walking at least 7,000 steps per day was associated with improvements in eight major health outcomes, including heart disease, dementia and depression symptoms.
A new study shows that only 7,000 steps are enough to improve basic health markers. (iStock)
Ding told Fox News Digital that the increase in daily steps, even a modest 4,000 steps, can bring health benefits. ”
“When possible, targeting a target of about 7,000 steps per day can significantly reduce the risk of many chronic diseases and adverse health outcomes.”
“Even a small increase in step count, such as 2,000 steps to 4,000 steps per day, is associated with healthy growth.”
She noted that higher steps exceeding 7,000 may add additional benefits, but the improvement rate slows down.
The results were published in the Lancet Public Health Journal.
For those who are already very active and continue to reach over 10,000 steps, the researchers say: “Keep this – no cuts are needed.” (iStock)
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.
The version notes that the same step benchmark is also associated with a 38% reduction in the risk of dementia, reducing the risk of type 2 diabetes, both of which are only slightly below the 10,000-step gains.
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As people increase from 2,000 steps a day to between 5,000 and 7,000, it is reported that they have “significantly improved health”.
“Based on our findings, the goal is a realistic goal that evaluates the health of various fields that have never been seen before,” Professor Ding said in a press release.
In addition to walking, the researchers also recommend strength training and mobility exercises. (iStock)
“However, for those who haven’t reached 7,000 steps a day, even a small increase in the number of steps, such as 2,000 steps a day to 4,000 steps a day, is associated with a large amount of healthy growth.”
For those who are already very active and always reach over 10,000 steps, Ding said: “Keep working hard – no need to back down.”
The researchers also pointed out that stepping does not need to happen all at once, nor does it require intentional exercise.
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Ding advises: “The movements of every day are important – like getting off the car earlier or choosing a staircase on the elevator.”
“The small, occasional rounds all day add up and contribute to health. Embrace opportunities to move in a practical, pleasant way.”
The team looked at how different daily step counts affect the risk of cancer, type 2 diabetes, dementia, and depression. (iStock)
The researchers pointed out that there are some limitations in the study.
Ding told Fox News digital numbers, “For some results, we have a small amount of research.”
She said there are also some learning-level biases.
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“For example, people who are already uncomfortable will take fewer steps due to their health,” Ding said. “While there is a sign that the dose response may be different from older people, we don’t have enough data to explore it.”
It is also important to note that despite the enormous health benefits of walking, it is not a complete “package” in itself.
“The movements of every day are important – just like getting off early or choosing a staircase on the elevator.”
“Try to also incorporate strength and mobility exercises into your weekly routine for more complete health benefits.”
In the next step, researchers plan to use these findings to shape future guides for sports activities.
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Experts suggest that future research on the impact of step count should focus on changes in age, health status and region.
“Our research helps shift focus from perfection to progress,” Ding said. “Even a slight increase in daily exercise can lead to meaningful health improvements.”
