How many steps must a person walk to achieve vital health outcomes?
New research challenges the mantra of 10,000 steps a day as the gold standard for lowering the risk of cardiovascular disease, dementia, depression and other illnesses.
The University of Sydney study published on Thursday, July 24, suggests 7000 daily steps could do the trick.
“For people who are already active, 10,000 steps a day is great,” study co-author Katherine Owen said.
“But beyond 7000 steps, the extra benefits for most of the health outcomes we looked at were modest.”
Exercising on her lunch break in Sydney’s city centre, Libby Maxwell said hitting 7000 steps is far more achievable than 10,000, particularly for those working in offices.
“Ten thousand feels so challenging that you just don’t even attempt it,” the 27-year-old told AAP.
She acknowledged that exercising does not always feel amazing in the moment.
“But as a whole you just feel so much better, life just feels better and mentally you feel better.”
Ms Maxwell aimed to move however and whenever she could, but does not bother counting calories or steps.
“It’s just too much pressure,” she said.
Compared with walking 2000 steps a day, the study found doing 7000 reduced the risk of death by 47 per cent, virtually identical to the reduction achieved at 10,000.
Dementia risk dropped 38 per cent at 7000 steps, compared with 45 per cent at 10,000.
But the study found significant health improvements when a person increased their step count from 2000 to between 5000 and 7000, suggesting incremental gains can deliver huge returns.
The research should shift the focus of step counts “from perfection to progress”.
“Even small increases in daily movement can lead to meaningful health improvements,” the university’s professor, epidemiologist and population behavioural scientist Melody Ding said.
The researchers suggest further studies should investigate step goals based on age, health status and region and include diverse populations so health practitioners can give more specific advice to patients.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.