Walking just 7,000 steps daily cuts premature death risk

 A new global study shows that walking just 7,000 steps a day can lower your risk of early death due to heart disease, diabetes, dementia, or even depression.

For years, 10,000 steps a day has been touted as the gold standard for good health. But a major new study published in The Lancet Public Health suggests that 7,000 daily steps is enough to protect you from a wide range of serious health issues, from heart disease and diabetes to dementia and depression.

Researchers reviewed 57 studies from around the world, involving over 35 population groups, to examine how increasing your step count affects your health. They found that walking more was consistently linked with better health outcomes, but the biggest benefits kicked in around 7,000 steps per day, especially for reducing the risk of premature death.

Compared to people who only walked about 2,000 steps per day, those who reached 7,000 steps had a:

• 47% lower risk of dying early from any cause
• 25% lower risk of developing heart disease
• 47% lower risk of dying from heart disease
• 37% lower risk of dying from cancer
• 38% lower risk of developing dementia
• 22% lower risk of depressive symptoms
• 14% lower risk of developing type 2 diabetes
• 28% lower risk of dangerous falls

The data also showed that while more steps generally meant better health, the curve flattened out after about 7,000 steps for many outcomes, meaning you don’t necessarily need to hit 10,000 steps to see real benefits.

Walking is one of the simplest and most accessible forms of activity. You don’t need a gym membership or fancy equipment. Just a comfortable pair of shoes and the intention to move more throughout the day.

While the study provides strong evidence, the authors do acknowledge a few limitations. Fewer studies were available for certain conditions, like cancer or falls. Most research didn’t break down the results by age.