Forget 10,000 steps: Research reveals the actual number you need for better health

You may not need as many steps as you thought.

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

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

​​According to experts

Directed by Professor Melody Ding at the School of Public Health, the team examined how the different counts of daily 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 statement from the university.

They found that walking at least 7,000 steps a day was related to the improvement of eight important health results, such as heart disease, dementia and depressive symptoms.

“Any increase in daily steps, even modest, such as 4,000 steps, provides health benefits compared to very low levels of activity,” said Ding to Fox News Digital.

“When possible, orienting around 7,000 daily steps can substantially reduce risks to many chronic diseases and adverse health results.”

“Even small increases in steps, such as increasing 2,000 to 4,000 steps a day, are associated with a significant gain for health.”

He said that the highest steps accounts beyond 7,000 can add additional benefits, but the improvement rate is slowing down.

The results were published in the Public Health Journal.

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

This same reference point was also related to 38% reduced risk of dementia and 22% reduced risk of type 2 diabetes, both slightly lower than the benefit of 10,000 steps, said the launch.

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It was reported of “significant health improvements” when people went from 2,000 steps a day anywhere between 5,000 and 7,000.

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

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

For those who are already very active and constantly hit more than 10,000 steps, Ding said, “Keep -up to date, you don’t have to reduce it.”

The researchers also said that the passage does not have to happen all at once or require intentional exercise.

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“They count everyday movements, such as getting off the bus from a stop before or choosing stairs on elevators,” said Ding.

“Small and incidental fighting throughout the day add and contribute to health. It embraces opportunities to move more practical and pleasant ways.”

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

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

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

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“For example, people who are already bad will take less steps due to their health conditions,” said Ding. “And, although there is an indication that the response to the dose may be different for the adults, we did not have enough data for all the results to explore it.”

It is also important to keep in mind that while Walking offers great health benefits, it is not a complete “package” in itself.

“They count everyday movements, such as getting off the bus from a stop before or choosing stairs on elevators.”

“Also try to incorporate strength training and mobility exercise into a weekly routine for more complete health benefits.”

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

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Experts recommend that future studies on the impact of steps have to be focused on age, health and region variations, as the launch said.

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