According to the results of a large-scale study, 7,000 steps a day may be enough to boost mental activity and protect against a range of diseases. This may be a more realistic goal than 10,000 steps, which are often considered a benchmark.
The study showed that this number is associated with a reduced risk of serious health problems, including cancer, dementia, and cardiovascular diseases. According to scientists, these results may encourage more people to track their step count as a practical way to improve their health.
"We think we should be doing 10,000 steps a day, but that’s not backed by scientific evidence," said Dr. Melody Ding.
10,000 steps is approximately eight kilometers. The exact distance will vary for each person, depending on stride length, which is influenced by height, gender, and walking speed. Those who walk faster typically have longer strides.
The study analyzed previous findings and health and activity data from over 160,000 adults worldwide. Compared to those who walked 2,000 steps a day, it was found that 7,000 steps were associated with a reduced risk of:
- cardiovascular diseases — by 25%;
- cancer — by 6%;
- dementia — by 38%;
- depression — by 22%.
Most exercise recommendations focus on the time spent on physical activity rather than the number of steps. For example, the World Health Organization recommends that adults engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.
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