Walking 7,000 steps daily reduces the risk of cancer, diabetes, and dementia

SadaNews - Walking 7,000 steps daily significantly reduces the risk of several serious health issues, according to the largest evidence-based study published on Thursday.

Smartphone apps typically set a walking goal of 10,000 steps per day, but this memorable number, often followed by health-conscious individuals, is not based on any medical study, and is actually inspired by a marketing campaign for a Japanese step-counting device in the 1960s.

To establish a scientifically based goal, a multinational team of researchers analyzed 57 studies involving 160,000 people, with their findings published in the journal "The Lancet Public Health".

The researchers revealed that walking 7,000 steps daily reduces the risk of premature death from various causes by nearly half compared to walking only 2,000 steps.

The study also addressed health issues not explored in previous walking benefit research.

It showed that walking 7,000 steps daily reduces the risk of dementia by 38 percent, depression by 22 percent, and diabetes by 14 percent. It also lowers the risk of cancer, although the study noted that this hypothesis is based on less robust evidence.

Co-author of the study and medical researcher at the University of Cambridge, Paddy Dempsey, told AFP, "There is no need to reach 10,000 steps daily to achieve significant health benefits."
He added, "The greatest gains are seen at 7,000 steps, after which the benefits tend to plateau."

Despite variations in walking speed among individuals, 7,000 steps represent about an hour of walking each day.

Dempsey suggested that those who can already walk 10,000 steps or more daily should continue doing so. Conversely, he encouraged those who struggle to achieve 7,000 steps not to be discouraged.

He added, "If you are currently walking only 2,000 to 3,000 steps daily, try to add 1,000 steps, equivalent to just 10 to 15 minutes of light walking spread throughout the day."

He recommended that public health awareness efforts stop striving for "perfection" and emphasize that any increase in physical activity, even if modest, can make a significant difference.

The World Health Organization advises engaging in at least 150 minutes of moderate to vigorous physical activity each week.