Latest news with #TheLancetPublicHealth
News.com.au
19 hours ago
- Health
- News.com.au
You don't need to walk 10,000 steps to benefit from its ‘health benefits'
Ten thousand steps per day has been widely recommended as the standard benchmark for physical activity — but a new study suggests that just 7000 could be enough to boost essential health markers. Researchers from the University of Sydney conducted a review of 57 studies spanning more than 10 countries, which tracked participants' steps and health outcomes. Led by Professor Melody Ding from the School of Public Health, the team looked at how different daily step counts impacted the risk of dying from heart disease and cancer, as well as the risk of developing cancer, type 2 diabetes, dementia and depression, according to a university press release. And it turns out, you may not need as many steps as was first thought. Researchers found that walking at least 7000 steps a day was linked to improvement in eight major health outcomes, including heart disease, dementia and depressive symptoms. 'Any increase in daily steps, even modest ones like 4000 steps, delivers health benefits compared to very low activity levels,' Ding told Fox News. 'When possible, targeting around 7000 steps per day can substantially reduce risks for many chronic diseases and adverse health outcomes. 'Even small increases in step counts, such as increasing from 2000 to 4000 steps a day, are associated with significant health gain.' Higher step counts beyond 7000 may add extra benefits, but the improvement rate slows, she noted. The results were published in The Lancet Public Health journal. In particular, the researchers found that walking 7000 steps a day reduced the risk of death by 47 per cent, almost exactly the same as 10000 steps. That same step benchmark was also linked to a 38 per cent reduced risk of dementia and a 22 per cent reduced risk of type 2 diabetes, both only slightly lower than the benefit of 10,000 steps, the release stated. 'Significant health improvements' were reported when people increased from 2000 steps per day to anywhere between 5000 and 7000. 'Aiming for 7000 steps is a realistic goal based on our findings, which assessed health outcomes in a range of areas that hadn't been looked at before,' said Professor Ding in the release. 'However, for those who cannot yet achieve 7000 steps a day, even small increases in step counts, such as increasing from 2000 to 4000 steps a day, are associated with significant health gain.' For those who are already very active and consistently hitting 10,000+ steps, Ding said, 'keep it up — there's no need to cut back'. The researchers also noted that stepping doesn't need to happen all at once or require intentional exercise. 'Everyday movements count — like getting off the bus a stop earlier or choosing stairs over elevators,' Ding advised. 'Small, incidental bouts throughout the day add up and contribute to health. Embrace opportunities to move more in practical, enjoyable ways.' There were some limitations in the study, the researchers noted. 'For some outcomes, we have a small number of studies,' Ding told Fox News. There are also some study-level biases, she said. 'For example, people who are already unwell will take fewer steps because of their health conditions,' Ding said. 'And while there is an indication that the dose-response may be different for older adults, we didn't have enough data for all outcomes to explore it.' It's also important to note that while walking offers great health benefits, it is not a complete 'package' in itself, she noted. 'Everyday movements count — like getting off the bus a stop earlier or choosing stairs over elevators,' Ding said. 'Try to also incorporate strength training and mobility exercise into a weekly routine for more complete health benefits.' In next steps, the researchers plan to use these findings to shape future physical activity guidelines.
News18
2 days ago
- Health
- News18
7,000 Steps Daily Could Reduce Risk Of Heart Disease And Other Serious Health Issues: Study
According to a new study, walking 7,000 steps a day can significantly cut the risk of major health issues. A new study published in The Lancet Public Health has revealed a surprising and welcome shift in how we view daily physical activity. Contrary to the widely accepted belief that 10,000 steps a day is the gold standard to keep many diseases away, the research shows that walking only 7,000 steps daily can significantly reduce the risk of several major health issues. According to researchers, walking 7,000 steps daily can boost brainpower, while reducing risks of serious health issues like heart disease, cancer, dementia and depression. For many people, this new benchmark offers a more achievable and less intimidating path to better health and longevity. Regular walking has long been linked to various health benefits, but this study provides fresh insight into its impact. According to researchers, walking supports brain function by improving blood flow, reducing inflammation and stimulating the release of endorphins, the feel-good hormones that help boost mood and relieve stress. At the same time, it plays a crucial role in cardiovascular health by helping to regulate blood pressure, lower bad cholesterol, and support healthy weight management. These combined effects make walking a powerful, low-effort tool to reduce the risks of stroke and heart disease. This means that for those unable to consistently reach the 10,000-step goal, there is no need for discouragement. Even small increases from 2,000 to 4,000 steps, for example, can lead to measurable health improvements over time. One of the most encouraging takeaways is that walking is easily integrated into everyday routines. Unlike structured workouts, which often require time, planning, or gym access, walking can be done anywhere – while commuting, running errands, or taking breaks at work. This flexibility makes walking appealing for older adults, individuals with demanding schedules, or those who are new to regular physical activity. It removes the pressure to work out in a conventional sense and instead encourages mindful movement throughout the day. Health experts are emphasising a shift in mindset: the goal isn't perfection, it's consistency. Whether you walk 4,000 steps or reach the 7,000 mark, every bit of movement contributes to improved health outcomes. This new understanding makes it easier to stay motivated, particularly for those who have found the 10,000-step goal unrealistic. It encourages people to focus on progress rather than perfection, an approach that's more sustainable in the long run. view comments First Published: Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Time of India
2 days ago
- Health
- Time of India
Forget 10,000 steps! Scientists just revealed the real number you should be walking daily
How many steps per day is good: For years, 10,000 steps a day has been the gold standard of fitness, a number built into smartwatches, fitness apps, and even our collective mindset. But here's the truth: it was never based on science, and now, new research is finally clearing the air, as per a Women's Health report. The Truth Behind the 10,000 Steps Goal A scientific analysis published in The Lancet Public Health confirms that walking fewer than 10,000 steps a day can still offer significant health benefits, sometimes just as much, according to the report. In fact, researchers found the health perks begin to plateau at around 7,000 steps per day, as per Women's Health. Explore courses from Top Institutes in Please select course: Select a Course Category others MCA Product Management Others Management healthcare CXO PGDM Artificial Intelligence Cybersecurity Leadership Public Policy Project Management Finance Healthcare Data Analytics Operations Management MBA Data Science Degree Design Thinking Data Science Digital Marketing Technology Skills you'll gain: Duration: 16 Weeks Indian School of Business CERT - ISB Cybersecurity for Leaders Program India Starts on undefined Get Details ALSO READ: Doctors reveal 27 symptoms that could signal serious trouble by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Libas Purple Days Sale Libas Undo The 10,000 Step Myth Started as Marketing The origin of the 10,000-step goal isn't medical, it's marketing, as reported by Women's Health. The number dates back to the 1960s when Tokyo doctor Iwao Ohya and engineer Jiro Kato developed a pedometer called 'Manpo-Kei,' which literally means '10,000 steps meter,' as reported by Women's Health. It was catchy, the Japanese character for 10,000 even resembled a walking man, and the number stuck. But it turns out, no clinical data ever backed it, as per the report. ALSO READ: Traverse City Walmart Stabbing: 11 injured, suspect in custody as police probe motive — social media flooded with videos, images Live Events What the New Study Actually Found In the latest study, researchers reviewed data from 88 studies and found that people who walked 7,000 steps daily had a significantly lower risk of developing chronic health issues like heart disease, type 2 diabetes, dementia, cancer, and depression, compared to those walking only 2,000 steps, as reported by Women's Health. While 10,000 steps was still associated with slightly lower risks, the extra benefits after hitting 7,000 were minimal, according to the report. Registered dietitian and strength coach Albert Matheny, RD, CSCS, said, "The data show health gains level off well before 10,000," adding, '10,000 steps per day is not the magic number," as quoted by Women's Health. According to the experts,5,000 to 7,000 steps a day is a realistic and healthy target. That's about 2 to 3.5 miles for most people, and while 10,000 steps isn't harmful, it isn't necessary for staying healthy either, according to the report. Co-founder of SoHo Strength Lab, Dani Singer said that, "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data," as quoted by Women's Health. Is 10,000 Steps Needed? However, the main point of the experts, including Matheny is that, 'A thousand steps is way better than zero,' as quoted in the report. If you're already hitting 10,000 regularly and it feels good, keep going. But if that number has ever felt intimidating or out of reach, the science now says you can breathe easy and aim a little lower without sacrificing your health, according to the report. FAQs Is 7,000 steps enough for heart health? Yes. Studies show 7,000 steps a day can significantly reduce your risk of heart disease, as per the Women's Health report. What if I can only manage 2,000 steps? That's still a great start, every step helps, and even 2,000 can lower your health risks, as per the Women's Health report.
Time of India
3 days ago
- Health
- Time of India
How many steps should you really walk each day for better health?
The magic number might be smaller than we thought. For years, 10,000 steps a day was treated like a golden rule. But a new review suggests the real sweet spot could be just 7,000 and the health payoffs are impressive. Dr. Melody Ding, a professor of public health at the University of Sydney and lead author of the study, said, 'When possible, aiming for 7,000 steps a day is a good objective.' The findings , published Wednesday in The Lancet Public Health, pulled data from 57 studies. It analyses how step counts affect a range of health outcomes, from cardiovascular issues and cancer to mental health and early mortality. Compared with people walking only 2,000 steps daily, a threshold researchers deemed the bare minimum, those who walked 7,000 steps were 47 percent less likely to die early from any cause. They also had a 25 percent lower risk of developing cardiovascular disease and a 38 percent drop in dementia risk. The unexpected perks of walking The benefits of simply walking more stretch well beyond what many realize. Research has shown that walking improves how the body handles metabolic health. It strengthens the heart, lowers blood pressure and reduces harmful markers like cholesterol, body weight, and blood sugar. What makes this latest review stand out is its wider lens. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Play this game for 1 minute and see why everyone is crazy about it Undo Beyond heart health and mortality, researchers also found strong associations between walking 7,000 steps and lower risks of Type 2 diabetes, cancer death and depressive symptoms, compared with sedentary individuals taking only 2,000 steps. One of the most eye-opening revelations? A nearly 40 percent decrease in dementia risk. While causation hasn't been proven yet the connection is undeniable. The power of small gains So where did the 10,000 number even come from? It turns out, it was never rooted in science. 'We don't have any evidence for 10,000 steps,' Dr. Ding clarified. 'It's just a really big random number that people throw out there.' According to The Lancet Public Health review, walking more than 7,000 steps didn't show substantial gains in reducing the risk of falls, cancer or Type 2 diabetes when compared to 10,000. The differences in outcomes for dementia and mortality were present but modest. Dr. Ding likened it to juicing an orange. The first squeezes yield the most juice, or in this case, benefits. Walking from 2,000 to 4,000 steps reduced death risk by 36 percent. Going from 4,000 to 7,000 added another 17 percent drop. After that, the returns begin to flatten. There's a caveat: This is correlation, not proof of cause. People who walk more also tend to live healthier overall, they may be more active, eat better, or be less frail to begin with.
Time of India
3 days ago
- Health
- Time of India
7,000 steps a day can reduce the risk of diseases like cancer, dementia, and heart problems
Walking just 7,000 steps a day could be enough to drastically lower the risk of major health conditions, including cancer, dementia, heart disease, and depression, according to a major study published in The Lancet Public Health. Contrary to the popular belief that 10,000 steps is the golden number, researchers found that a more achievable target still delivers powerful health benefits. For many, this revelation could be a motivating and realistic alternative to improve longevity and well-being without the need for intense workouts or gym memberships. Why 7,000 steps is a game-changer The 10,000-step goal popularized by fitness trackers originated from a Japanese marketing campaign in the 1960s. However, it wasn't based on scientific research. The recent global analysis reviewed data from over 160,000 adults and showed that walking 7,000 steps daily reduced the risk of cardiovascular disease by 25%, dementia by 38%, depression by 22%, and cancer by 6%, compared to those who walked just 2,000 steps. Regular walking supports brain health by improving blood flow, reducing inflammation, and promoting the release of mood-boosting endorphins. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like No annual fees for life UnionBank Credit Card Apply Now Undo It also strengthens the heart by helping to control blood pressure, lower cholesterol, and support weight management, which are key factors in reducing the risk of heart disease and stroke. Why less can be more: the plateau effect Interestingly, researchers noted that benefits tend to level off beyond 7,000 steps. While walking more can bring additional heart health perks, those who fall short of 10,000 steps should not be discouraged. Even a modest increase in daily steps, from 2,000 to 4,000 or more, offers measurable health improvements. A realistic goal for everyday life Unlike structured workouts, walking can be incorporated into daily routines through commuting, running errands, or taking breaks at work. The 7,000-step benchmark is more attainable for older adults, people with busy schedules, or those new to exercise. It also encourages a shift in focus from perfection to consistency. Health experts agree that while step counts are a useful motivator, the real goal is simply to move more. Whether it is 4,000 or 7,000 steps a day, every step counts. For many, aiming for 7,000 could serve as an effective and evidence-based way to improve long-term health outcomes without feeling overwhelmed by unreachable targets.
