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A groundbreaking study has revealed that taking 7,000 steps every day can significantly enhance brain function and provide protection against various diseases. Contrary to popular belief, this figure might be more attainable and beneficial compared to the often-touted 10,000 steps as the ultimate goal. The research, which was published in The Lancet Public Health, demonstrated that walking 7,000 steps daily was associated with a decreased risk of serious health conditions such as cancer, dementia, and heart disease. This discovery is expected to motivate more individuals to monitor their steps as a simple method to enhance their overall health.
Lead author Dr. Melody Ding expressed, “We have this perception we should be doing 10,000 steps a day, but it’s not evidence-based.” The concept of achieving 10,000 steps daily can be traced back to a marketing initiative in Japan during the 1960s, leading to the creation of the manpo-kei or “10,000-step meter.” However, this figure was taken out of context and evolved into an informal guideline that many fitness gadgets and applications continue to endorse. The study involved analyzing data from over 160,000 adults worldwide to gauge the impact of step counts on health outcomes.
The analysis revealed that walking 7,000 steps daily was associated with a 25% decrease in cardiovascular disease risk, a 6% decrease in cancer risk, a 38% decrease in dementia risk, and a 22% decrease in depression risk when compared to those who only walked 2,000 steps daily. The study indicated that even modest increases in step counts, such as reaching 4,000 steps per day, led to improved health outcomes compared to very low activity levels. While the benefits of physical activity tended to stabilize beyond 7,000 steps, walking further distances offered additional advantages for heart health.
Dr. Daniel Bailey, an expert on sedentary behavior and health at Brunel University London, highlighted that the notion of achieving 10,000 steps daily is not a mandatory requirement. While it may be a suitable goal for highly active individuals, aiming for 5,000 to 7,000 steps could be a more practical and realistic target for many. Dr. Andrew Scott, a senior lecturer in clinical exercise physiology at the University of Portsmouth, emphasized that the exact step count is not crucial. He suggested that prioritizing more physical activity is always advantageous, and individuals should not fixate on hitting a specific target, particularly on days when physical activity is limited
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