Experts, influencers and fitness trackers have already advertised 10,000 steps a day as the ‘perfect’ number to ward off obesity, cancer and early death.
10,000 steps, equal to five miles, may not be the magical number. Researchers in Australia even suggest that they are lower.
In a new analysis of nearly 60 studies, researchers found that only 7,000 steps a day were sufficient to reduce the risk of dementia, heart conditions and some cancer forms. This amounts to about 3.5 miles.
Scientists compared the effects of 7,000 daily steps with 2,000.
Based on health data of 160,000 people, those who ran 7,000 steps a day had a 25 percent lower risk of cardiovascular disease, the most important murderer of America.
Moreover, 7,000 daily steps led to a decrease of 38 percent in the risk of dementia.
People who adhered to the measure also had less chance of suffering from depression than those who only received 2,000 steps a day.
And although according to the CDC the average American takes only about 4,000 to 5,000 daily steps, researchers said that even this level of activity can lead to a lower risk of chronic diseases.
It is unclear how hiking occurs exactly cancer, dementia and other chronic diseases, but it is thought that it is due to the regulation of hormone levels and reducing the risk of obesity, which is consistently linked to permanent health problems.
A new study shows that running 7,000 steps a day can ward off chronic diseases (stock image)
It has been proven that practice in general, including walking, lower the risk of chronic diseases, and walking in particular can burn about 100 to 200 calories per mile and improve the health of the joint, heart and brain.
Dr. Melody Ding, head study author and epidemiologist at the University of Sydney, said: “We have this perception that we should take 10,000 steps a day, but it is not an evidence based.”
The figure dates from a marketing campaign in Japan, aimed at the Tokyo Olympic Games from 1964. The moment a brand pedometer was launched, called the Manpo-Kei, which translates into ’10, 000 steps meter. ‘
Dr. Thing said that the figure was then ‘taken out of the context’ and became an unofficial guideline, even for modern fitness trackers and apps.
However, she noted that it is still important not to discourage people who already surpass 10,000 steps to reduce if they don’t have to do that.
She said this is because “it is not that it becomes harmful after 7,000 steps.” The idea is that 7,000 is just ‘much more accessible and approachable’ for more people.
The new research, published this week in Lancet’s public healthAnalyzed 57 studies conducted between 2014 and 2025.
The studies include data on the risk of mortality due to all causes, cardiovascular diseases, cancer, type 2 diabetes, cognitive results, results of mental health, physical function and traps.
In general, people who run at least 7,000 steps every 24 hours were a 25 percent lower risk of developing cardiovascular disease and 47 percent lower risk of dying from it compared to people who received 2,000 steps a day.
Moreover, in the higher step -by -step group, they were six percent less likely to develop cancer in general and 37 percent less likely to die, although the study did not distinguish between specific forms of the disease.
The benchmark of 7,000 steps can also reduce the chance of developing dementia by 38 percent and depression by 22 percent.
The chance of dying from any cause also fell by 47 percent in people who walked 7,000 steps a day compared to 2,000.
The magical number of 10,000 steps is still being promoted by fitness trackers and apps (stock image)
From activity such as walking, it has been shown to leave the risk of cancer, dementia and heart disease
Walking can help to ward off the disease by reducing the risk of obesity, which is connected to heart disease, diabetes, depression, dementia and some cancer forms.
It has also been shown that it improves blood flow to the brain and reduces inflammation, important preventive techniques against dementia.
In addition, running levels of hormones such as estrogen and insulin lowers, which can feed, among other things, breast, ovary, endometrial and pancreatic cancer.
And it even gives feel-good endorphins, natural chemicals that increase mood and promote a sense of well-being.
Dr. Thing said that if 7,000 still feel too ambitious, aimed at a reasonable number if 4,000 could also lower the risk of mortality due to all causes by no less than 36 percent compared to 2,000 steps.
With this in mind, she encouraged to move as many limits as possible.
There were various restrictions on the new study, including lack of data on specific participant factors such as sex, race, ethnicity, age, weight and overall health status.
Moreover, many of the studies include only a few weeks or months measured differences, so there was a lack of long -term data.
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