Daily step targets may differ based on one's age, research suggests
=================================================================================================
A new meta-analysis published in The Lancet Public Health has revealed that the recommended daily step count for lowering mortality risk across ages is approximately 7,000 steps per day. This figure is associated with a 47% reduction in the risk of death from any cause compared to walking only 2,000 steps daily[1][2][4].
The study, which reviewed data from 57 studies including over 160,000 adults wearing step counters, found that walking about 7,000 steps daily provides substantial health benefits, including significant reductions in risks for cardiovascular disease, dementia, type 2 diabetes, depression, and falls. The benefits increase steeply up to around 7,000 steps but show diminishing returns at higher step counts, with only slight additional benefits at 10,000 steps or more[1][3][4].
Key findings from the research include:
- All-cause mortality risk drops by 47% at 7,000 steps vs. 2,000 steps.
- Dementia risk decreases by 38%, cardiovascular disease by 25%, and type 2 diabetes by 14% at this step level.
- Benefits are observed across a wide adult age range and health conditions.
- Diminishing returns occur beyond 7,000 steps for most outcomes, making this a realistic and evidence-based target rather than the popular 10,000-step goal[1][3][4][5].
Experts also emphasize that 7,000 steps is a practical, achievable target even for less active individuals, and increasing step counts beyond this threshold shows limited added mortality risk reduction for the general population[5]. The study highlights the value of daily step counts as a straightforward physical activity measure in public health guidelines.
To help reach the recommended 150-minute exercise target set by the NHS, planning a mix of long and short walks over a week can be beneficial. A fitness tracker can be a useful tool to count your steps, with options like the Fitbit Inspire 3, which does all the basics of health tracking, including monitoring sleep stages and recording workouts[6].
For those struggling to reach the daily step goal, a walking pad or engaging in household chores and trips up and down the stairs can help. Interval walking, which involves alternating fast and slow walking periods, can also be a challenge for the mind as well as the body[7].
The 10,000-step goal was initially proposed by a company selling pedometers, but the new research suggests that a more achievable and evidence-based target is 7,000 steps per day for optimal health benefits[8]. The Fitbit Inspire 3 is currently on sale post-Amazon Prime Day at under £55[9].
[1] https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)01630-7/fulltext [2] https://www.sciencedaily.com/releases/2021/09/210929162201.htm [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8053297/ [4] https://www.sciencedirect.com/science/article/pii/S2468024921000757 [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7812778/ [6] https://www.fitbit.com/global/uk/products/inspire3 [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6762071/ [8] https://www.businessinsider.com/the-10000-step-goal-is-a-myth-and-you-should-aim-for-7000-steps-2021-9 [9] https://www.amazon.co.uk/Fitbit-Inspire-3-Fitness-Trackers/dp/B09H7KFZ69/ref=sr_1_1_sspa?dchild=1&keywords=Fitbit+Inspire+3&qid=1633736685&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzT1EyR01YS0QwM0QxQk1UWUZUQ0lMJmVuY3J5cHRlZEFkSWQ9QTA3NzQxMjYxTkJYTjJTQjhJJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==
- The new meta-analysis in The Lancet Public Health suggests that a daily step count of 7,000, associated with a 47% reduced risk of mortality, offers significant wellness and health benefits.
- Apart from being a makeshift measure in public health guidelines, daily step counts can be effectively used for fitness and exercise monitoring, with devices like the Fitbit Inspire 3 providing additional features such as sleep stage monitoring and workout recording.
- While the 10,000-step goal was initially proposed by a company selling pedometers, research indicates that a more achievable and evidence-based target is 7,000 steps daily for optimal health and wellness.
- Boosting one's fitness and health doesn't always require extensive exercise routines; simple activities such as household chores and stair climbing can aid in reaching the daily step goal.
