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National Geographic
44 minutes ago
- Health
- National Geographic
Forget about 10,000 steps a day—science now has a more accurate number
Walking more is associated with reduced risk for dementia, diabetes, heart disease, and more—but a new study says you can get fewer than 10,000 steps a day and still see all those benefits. An explorer walks across sand dunes on Socotra, Yemen, 2018. Getting 10,000 steps in every day can be challenging, and a new study suggests 7,000 steps can reduce the risk of developing common but serious health conditions. Photograph by Martin Edstrom, Nat Geo Image Collection If you've been told that walking 10,000 steps a day is mandatory for good health, you might be surprised to learn that scientists suspect the figure was created to market pedometers and wasn't based on actual data. The number of steps that stave off numerous chronic conditions is actually much lower, according to a paper published today in Lancet Public Health that reviewed the past decade's research on steps and health. Walking just 7,000 steps a day lowers the risk of developing more than a half dozen medical conditions as well as premature death, according to the researchers. The scientists, from Australia, the United Kingdom, and Norway, analyzed dozens of studies involving 160,000 adults putting one foot in front of the other. Compared to people walking 2,000 steps, the 7,000-step total was associated with a 38 percent lower risk of dementia, a 25 percent reduction in cardiovascular disease, and 28 percent fewer falls. Mortality dropped nearly half in the 7,000-step walkers. Risks for depression and type 2 diabetes also fell, although by less than for the other conditions. It's long been known that physical activity, including moderate-intensity walking, benefits health. But this is the first time researchers were able to correlate step goals with the wide range of preventive health outcomes. 'Step counting devices are becoming so widely available that the general public wants to know what they should aim for,' says Melody Ding, a public health researcher at the University of Syndey in Australia and the study's lead author. People can now feel confident with a target of 7,000, she says. How more research led to a more accurate estimate This study 'is really exciting because it looks at how step volume makes a big difference in several major health outcomes,' says Michael Rocha, a cardiologist in Dartmouth, Massachusetts who leads walking excursions in his community as part of the nationwide Walk with a Doc health program. 'We now have more evidence to change what we are telling our patients. It doesn't have to be 10,000 a day to live longer and healthier,' he says. As recently as 2020, scientists formulating physical activity guidelines for Americans as well as for a global audience did not have enough evidence to recommend a specific step target, the study authors note. That left 10,000 steps as the public's holy grail—even as many people fell short. The large number of studies published in the past decade finally provided enough data to inform a broad step target. One study in 2023 that researchers included in their analysis, for example, found as few as 2,800 steps reduced the risk of cardiovascular disease, with the most benefits at 7,200. The reviewers did find that 10,000 steps are associated with even lower risks for a few conditions, such as cancer mortality, dementia, and depressive symptoms. But the incremental improvement above the 7,000 was small. For most other health metrics, including type 2 diabetes prevention, the extra 3,000 steps yielded no additional gains. Still, '10,000 steps may remain a viable target for people who are more active,' the study states. (Walking is great for your health. Walking backward? Even better.) Don't wait--walk The researchers reviewed results from 57 studies involving 35 groups of people. The studies involved participants from the United States, U.K., Japan, Australia, and several other countries. Some involved older adults or people who already had chronic conditions or increased risk factors, but many were conducted on healthy young adults. The majority of studies assessed deaths from all causes as well as cardiovascular disease incidence and mortality—areas where walking has long been known to offer protection. Other conditions, including cancer, type two diabetes, cognitive outcomes, mental health, and falls, were examined by a range of four to six studies. The researchers acknowledge that the small number of studies for certain conditions is a limiting factor of the review. 'Some outcomes have more data than others. As we start to accumulate more data and studies, these results may be updated in the future,' Ding says. In addition, the researchers acknowledge that walking speed likely plays a role in the health outcomes they uncovered, but they were unable to precisely determine its effect or what an ideal pace might be. Still, the confirmation that walking just 7,000 steps a day can help stave off chronic conditions, including dementia, is music to ears of many physicians. 'Aerobic exercise has consistently been shown to be one of the most robust ways to prevent and delay dementia,' says Stephanie Towns, a neuropsychologist at the Yale School of Medicine, who says mechanisms likely include increasing the flow of oxygen and nutrients to the brain as well as controlling major risk factors like hypertension. 'I personally recommend to all my patients that one of the best ways to reduce dementia risk is regularly engaging in brisk walks,' she says. Or as Ding puts it, 'definitely don't wait' for more data to accrue. Lace up your walking shoes and get active now.
The Guardian
44 minutes ago
- Health
- The Guardian
7,000 steps a day could be enough to improve health, say researchers
Walking more could reduce your risk of dementia, depression and dying from cancer, as well as being good for your heart, according to research. And you may not need to walk as far as previously thought to reap those benefits. The NHS recommends a brisk 10-minute walk every day. Many people aim to walk 10,000 steps, but struggle to achieve it. Now researchers have calculated that even 7,000 steps could be enough to protect health. Scientists examined data from more than 160,000 adults and found that walking 7,000 steps a day was associated with a reduced risk of a number of serious health conditions and death. Whereas previous studies have mainly examined the links between step count and heart health or overall death rates, this systematic review and meta analysis, published in the Lancet Public Health, sought to comprehensively examine how taking more steps per day could reduce the risk of a range of other health conditions as well. Compared with those who walked 2,000 steps a day, the researchers found that achieving the 7,000 daily step target was linked to a 37% reduction in risk of dying from cancer, while the risk was 14% lower for type 2 diabetes, 38% for dementia, 22% depression and 28% for falls respectively. It was also associated with a 25% lower risk of cardiovascular disease and a 47% reduction in overall risk of dying. Although step count does not measure the quality or intensity of exercise, the findings underscore the importance of being active. There is a 'return on investment' with every additional 1,000 steps taken and even 4,000 steps per day reduced the risk of disease, compared with very low activity levels, the researchers observed. Although the risk continues to decrease above 7,000 steps, the rate at which it reduces that risk starts to slow. Melody Ding, professor of public health at the University of Sydney and lead author of the research, said that those who already walked 10,000 steps should not go back to 7,000, but that 7,000 was a more practical target for those who were currently inactive. 'Those who are currently active and achieving the 10,000 steps a day, keep up the good work – there is no need to modify your step counts. However, for those of us who are far from achieving the 10,000 targets, getting to 7,000 steps/day offers almost comparable health benefits for the outcomes we examined.' Responding to the findings, Dr Daniel Bailey, reader in sedentary behaviour and health at Brunel University of London, said the research helped 'debunk the myth that 10,000 steps per day should be the target for optimal health. 'The real-world implications are that people can get health benefits just from small increases in physical activity, such as doing an extra 1,000 steps per day. To achieve the best reductions in risk, aiming for 5,000-7,000 per day can be recommended, which will be more achievable for many people than the unofficial target of 10,000 steps that has been around for many years.' Dr Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, pointed out that not all activity was captured by step counts. 'The steps per day is useful when people's exercise is weight-bearing, however cycling, swimming and rowing are not well-represented by the steps-per-day model.' June Davison, senior cardiac nurse at the British Heart Foundation, said: 'We know that regular walking is one of the easiest ways to help maintain a healthy lifestyle and reduce your risk of heart disease. 'Adults should aim to build up to a total of 150 minutes of moderate-intensity activity every week, but getting active isn't always easy. Incorporating activity snacks, such as walking while taking phone calls, or taking a brisk 10-minute walk during your lunch break, can all count to reduce your chances of developing heart disease.'
30-06-2025
- Climate
Severe heat wave hits southern Europe and raises wildfire risks
ROME -- Major heat waves across southern Europe have pushed temperatures above 40 C (104 F) in countries including Italy, Spain and Greece, as local authorities issued fresh warnings against the risk of wildfires. Experts link the rising frequency and intensity of these heat waves to climate change, warning that such extreme weather events are becoming increasingly common across Europe's southern region. Severe heat was recorded in Italy, Greece, Spain and Portugal before the weekend, with locals and tourists alike taking shelter from the sweltering conditions. Two-thirds of Portugal were on high alert Sunday for extreme heat and wildfires, with temperatures expected to top 42 C (107 F) in Lisbon. In Italy, a few regions — Lazio, Tuscany, Calabria, Puglia and Umbria — were planning to ban some outdoor work activities during the hottest hours of the day in response to the record-high temperatures. Italian trade unions pushed the government to expand such measures at a national level. On Sunday, the Italian Health Ministry placed 21 out of 27 monitored cities under its highest heat alert, including top holiday destinations like Rome, Milan and Naples. In Rome, tourists tried to seek shade near popular spots like the Colosseum and the Trevi Fountain, using umbrellas and drinking from public water fountains to stay cool. Similar scenes were reported in Milan and Naples, where street vendors sold lemonade to tourists and residents to offer some refreshment from the heat. Greece was again on high wildfire alert because of extreme weather, with the first summer heat wave expected to continue throughout the weekend. A large wildfire broke out south of Athens on Thursday, forcing evacuations and road closures near the ancient Temple of Poseidon. Strong winds spread the flames, damaging homes and sending smoke across the sky. Greek authorities deployed 130 firefighters, 12 planes and 12 helicopters to battle the blaze, while police evacuated 40 people, with five areas under evacuation orders. In Spain, locals and tourists were desperately trying to keep cool this weekend, as the country sizzled in temperatures as high as 42 C (107 F) in the southern city of Seville along with other locations in southern and central parts of the country. Southern regions of Spain recorded temperatures above seasonal averages, prompting health alerts and safety recommendations from authorities. The country's national meteorological service Aemet has said that June is set to break yet another record, becoming the hottest such month since records started. Experts warned that intense heat can affect daily life, especially for vulnerable populations such as the elderly and children. Local authorities advised against physical activity during the hottest hours of the day, and recommended drinking plenty of fluids. A Lancet Public Health study published last year highlighted the increasing risk of heat-related deaths because of climate change. The study predicted that heat-related deaths could more than quadruple by midcentury under current climate policies. While more people die from cold than heat, the study stressed that rising temperatures will offset the benefits of milder winters, leading to a significant net increase in heat-related mortality.
Leader Live
30-06-2025
- Climate
- Leader Live
Severe heatwave hits southern Europe and raises wildfire risks
Experts link the rising frequency and intensity of these heatwaves to climate change, warning that such extreme weather events are becoming increasingly common across Europe's southern region. Severe heat was recorded in Italy, Greece, Spain and Portugal before the weekend, with locals and tourists alike taking shelter from the sweltering conditions. Two-thirds of Portugal were on high alert on Sunday over extreme heat and wildfires, with temperatures expected to top 42C in Lisbon. In Italy, a few regions – Lazio, Tuscany, Calabria, Puglia and Umbria – were planning to ban some outdoor work activities during the hottest hours of the day in response to the record high temperatures. Italian trade unions pushed the government to expand such measures at a national level. On Sunday, the Italian health ministry placed 21 out of 27 monitored cities under its highest heat alert, including top holiday destinations like Rome, Milan and Naples. In Rome, tourists tried to seek shade near popular spots like the Colosseum and the Trevi Fountain, using umbrellas and drinking from public water fountains to stay cool. Similar scenes were reported in Milan and Naples, where street vendors sold lemonade to tourists and residents to offer some refreshment from the heat. Greece was again on high wildfire alert because of extreme weather, with the first summer heat wave expected to continue throughout the weekend. A large wildfire broke out south of Athens on Thursday, forcing evacuations and road closures near the ancient Temple of Poseidon. Strong winds spread the flames, damaging homes and sending smoke across the sky. Experts warned that intense heat can affect daily life, especially for vulnerable populations such as the elderly and children. Local authorities advised against physical activity during the hottest hours of the day, and recommended drinking plenty of fluids. A Lancet Public Health study published last year highlighted the increasing risk of heat-related deaths because of climate change. The study predicted that heat-related deaths could more than quadruple by mid-century under current climate policies. While more people die from cold than heat, the study stressed that rising temperatures will offset the benefits of milder winters, leading to a significant net increase in heat-related mortality.
South Wales Guardian
30-06-2025
- Climate
- South Wales Guardian
Severe heatwave hits southern Europe and raises wildfire risks
Experts link the rising frequency and intensity of these heatwaves to climate change, warning that such extreme weather events are becoming increasingly common across Europe's southern region. Severe heat was recorded in Italy, Greece, Spain and Portugal before the weekend, with locals and tourists alike taking shelter from the sweltering conditions. Two-thirds of Portugal were on high alert on Sunday over extreme heat and wildfires, with temperatures expected to top 42C in Lisbon. In Italy, a few regions – Lazio, Tuscany, Calabria, Puglia and Umbria – were planning to ban some outdoor work activities during the hottest hours of the day in response to the record high temperatures. Italian trade unions pushed the government to expand such measures at a national level. On Sunday, the Italian health ministry placed 21 out of 27 monitored cities under its highest heat alert, including top holiday destinations like Rome, Milan and Naples. In Rome, tourists tried to seek shade near popular spots like the Colosseum and the Trevi Fountain, using umbrellas and drinking from public water fountains to stay cool. Similar scenes were reported in Milan and Naples, where street vendors sold lemonade to tourists and residents to offer some refreshment from the heat. Greece was again on high wildfire alert because of extreme weather, with the first summer heat wave expected to continue throughout the weekend. A large wildfire broke out south of Athens on Thursday, forcing evacuations and road closures near the ancient Temple of Poseidon. Strong winds spread the flames, damaging homes and sending smoke across the sky. Experts warned that intense heat can affect daily life, especially for vulnerable populations such as the elderly and children. Local authorities advised against physical activity during the hottest hours of the day, and recommended drinking plenty of fluids. A Lancet Public Health study published last year highlighted the increasing risk of heat-related deaths because of climate change. The study predicted that heat-related deaths could more than quadruple by mid-century under current climate policies. While more people die from cold than heat, the study stressed that rising temperatures will offset the benefits of milder winters, leading to a significant net increase in heat-related mortality.
