Turns Out The Best Daily Step Count For Health Is Nowhere Near 10,000

I recently swapped out 10,000 steps a day for “Japanese walking” – partly for the health benefits, but mostly because even though I love to run, the 10k figure simply sounds like it’d take too long.It seems there’s more reason than laziness to give up the goal, too. Not only was the figure of 10k a marketing tool originally, but new research published in medical journal The Lancet has pinpointed an updated “sweet spot” for walkers – and it’s far more manageable. The paper, which analysed data from over 160,000 adults, found the lower figure was linked to a 47% risk reduction in all-cause mortality, as well as reduced risk for cardiovascular disease (25% reduction), cancer (6% reduction), type 2 diabetes (14% reduction), dementia (38% reduction), depression (22% reduction), and falls (28% reduction), compared to 2,000 steps a day.How many steps per day to improve health?This particular paper found that 7,000 steps a day was the sweet spot.The researchers wanted to look at the effects of walking on multiple health outcomes, not just heart health or early death. So, they reviewed dozens of studies, checking not just for cardiovascular disease and all-cause mortality but also “cancer, type 2 diabetes, cognitive outcomes, mental health outcomes, physical function, and falls”.A total of 31 studies were meta-analysed in the review. All health benefits seemed to max out at the 7,000 steps mark – with the exception of heart health, which saw increased improvement beyond that step count. But even 2,000 steps a day will help your health if you were previously inactive, the paper suggested. “Although 10,000 steps per day can still be a viable target for those who are more active, 7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some,” the researchers wrote. Some studies involved in the review were small however (dementia and cancer ones in particular), and the scientists cautioned that many papers included did not account for participants’ ages. How far is 7,000 steps?Depending on your cadence, height, and walking speed, hitting the 10,000 step figure can take anywhere from an hour and fifteen minutes to nearly two hours.In terms of distance, it’ll take you about eight kilometres. But 7,000 steps is only about five kilometres, depending on your stride length. This may be achievable within an hour if you’re a fast walker or are tall.I’m with the scientists, that definitely sounds more realistic.Related...I Tried Walking Like A Jane Austen Heroine, And My Step Count Has Never Been HigherI Tried 'Mindful Walking' To Help Manage My Anxiety – 10 Minutes A Day Was Life-ChangingI Swapped 10,000 Steps A Day For 30 Minutes Of 'Japanese Walking' – I've Never Been More Active

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