The "10,000-Step Myth" Debunked: What Is the Optimal Number of Steps for Health?

University of Sydney Study Finds
"Walking 7,000 Steps a Day Reduces the Risk of Cancer and Dementia"

A new study has found that simply walking 7,000 steps a day can lower the risk of diseases such as cancer, dementia, and cardiovascular conditions. This suggests a more realistic health standard compared to the previously recommended goal of 10,000 steps.

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According to the BBC on the 24th (local time), a study published in the medical journal The Lancet Public Health by researchers at the Charles Perkins Centre at the University of Sydney in Australia confirmed that walking 7,000 steps a day is associated with a reduced risk of major diseases, including cancer, dementia, and cardiovascular disease.

The research team analyzed previous studies that compiled health and activity data from more than 160,000 adults worldwide. Compared to people who walked 2,000 steps a day, those who walked 7,000 steps saw a 25% reduction in the risk of cardiovascular disease, a 6% reduction in cancer risk, a 38% reduction in dementia risk, and a 22% reduction in depression risk, respectively.

Overall, even a relatively low activity level of 4,000 steps a day provided health benefits compared to those who walked fewer than 2,000 steps a day. For most diseases, the positive effects plateaued after 7,000 steps per day. However, for heart health, additional benefits were observed with higher step counts. The researchers added that some figures are based on relatively few studies, so there may be limitations in accuracy.

Melody Ding, who led the study, pointed out, "We have this perception that we need to walk 10,000 steps a day, but there is no scientific basis for that."

Ten thousand steps is roughly equivalent to 8 kilometers. The 10,000-step standard originated from a Japanese marketing campaign in the 1960s. Ahead of the 1964 Tokyo Olympics, a pedometer called "Manpokei" was launched, and the idea naturally spread. Since then, walking 10,000 steps a day has become widely accepted as a health guideline. Ding noted that the "10,000-step rule" was accepted without context.

The World Health Organization (WHO) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise or at least 75 minutes of vigorous-intensity aerobic exercise per week. Ding added that for people who find it difficult to measure steps, such as those who swim, cycle, or have disabilities, the existing guidelines remain important, but step counts can also serve as a supplementary indicator of activity levels.

Daniel Bailey of Brunel University commented that these findings "challenge the 10,000-step myth" and that for most people, 5,000 to 7,000 steps may be a more realistic goal. Andrew Scott of the University of Portsmouth also emphasized that moving more is more important than focusing on a precise number.

Aziz Sheikh of Imperial College London advised that even a small number of steps can be beneficial for older adults or those with chronic illnesses, and that daily activities such as cleaning or gardening are also valuable forms of physical activity.