New research suggests that the popular goal of 10,000 daily steps, often promoted in mobile health applications, may not be the scientifically-backed benchmark it’s often perceived to be. In reality, this target originated from a 1960s marketing campaign for a Japanese pedometer.
An international team of researchers has conducted a comprehensive analysis of 57 studies, encompassing data from 160,000 individuals. Their findings, published in the journal Lancet Public Health, indicate that a daily walking goal of 7,000 steps substantially reduces the risk of premature death from all causes by nearly half, when compared to walking only 2,000 steps.
The study also explored the benefits of walking for specific health conditions that have not been as extensively researched. According to the findings, achieving 7,000 steps per day could lead to a 38% reduction in the risk of dementia, a 22% decrease in the risk of depression, and a 14% lower risk of developing diabetes. The research also suggests potential reductions in the risk of cancer and falls, even though the authors note that the evidence for these specific benefits is less robust.
Paddy dempsey, a co-author of the study and a medical researcher at the University of Cambridge, stated, “There is no need to reach 10,000 steps a day to have major benefits for your health. The most important gains occur from 7,000 steps, about an hour of walking. Beyond,the profit tends to stabilize.”
Dempsey encourages those who already achieve 10,000 steps or more to continue their efforts. However, he advises individuals who find it challenging to reach 7,000 steps not to be discouraged. He emphasizes that public health messaging should shift away from promoting an unattainable “perfection” and instead highlight that even a modest increase in physical activity can yield meaningful health improvements.
This aligns wiht the World Health Organization’s recommendation of at least 150 minutes of moderate to vigorous physical activity per week.