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| Just 7,000 steps a day cuts risk of health issues - study | Just 7,000 steps a day cuts risk of health issues - study |
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| The researchers hope their findings could shape future public health guidelines | The researchers hope their findings could shape future public health guidelines |
| Walking 7,000 steps a day can be enough to boost your brainpower and help protect against a range of different diseases, a major study suggests. | Walking 7,000 steps a day can be enough to boost your brainpower and help protect against a range of different diseases, a major study suggests. |
| It may be a more realistic target than 10,000 steps, which is often seen as the benchmark to reach. | It may be a more realistic target than 10,000 steps, which is often seen as the benchmark to reach. |
| The research, published in the Lancet Public Health, found that the figure was linked with a reduced risk of serious health issues, including cancer, dementia and heart disease. | The research, published in the Lancet Public Health, found that the figure was linked with a reduced risk of serious health issues, including cancer, dementia and heart disease. |
| The findings could encourage more people to track their steps as a practical way to improve their health, the researchers say. | The findings could encourage more people to track their steps as a practical way to improve their health, the researchers say. |
| "We have this perception we should be doing 10,000 steps a day," says lead author Dr Melody Ding, "but it's not evidence based". | "We have this perception we should be doing 10,000 steps a day," says lead author Dr Melody Ding, "but it's not evidence based". |
| The figure of 10,000 steps can be traced back to a 1960s marketing campaign in Japan. In the run-up to the 1964 Tokyo Olympics, a brand of pedometer was launched called the manpo-kei, which translates as "10,000-step meter". | The figure of 10,000 steps can be traced back to a 1960s marketing campaign in Japan. In the run-up to the 1964 Tokyo Olympics, a brand of pedometer was launched called the manpo-kei, which translates as "10,000-step meter". |
| Dr Ding says this figure was "taken out of context" and became an unofficial guideline, which many fitness trackers and apps continue to recommend. | Dr Ding says this figure was "taken out of context" and became an unofficial guideline, which many fitness trackers and apps continue to recommend. |
| The Lancet study analysed previous research and data on the health and activity of more than 160,000 adults around the world. | The Lancet study analysed previous research and data on the health and activity of more than 160,000 adults around the world. |
| Compared with those who walked 2,000 steps a day, it found that 7,000 steps was linked to reduced risk of: | Compared with those who walked 2,000 steps a day, it found that 7,000 steps was linked to reduced risk of: |
| cardiovascular disease - down 25% | cardiovascular disease - down 25% |
| cancer - down 6% | cancer - down 6% |
| dementia - down 38% | dementia - down 38% |
| and depression - down 22% | and depression - down 22% |
| However, the researchers say some figures could be less accurate than others as they are drawn from only a small number of studies. | However, the researchers say some figures could be less accurate than others as they are drawn from only a small number of studies. |
| Overall, their review suggests even modest step counts of around 4,000 steps a day are linked to better health compared to very low activity of just 2,000 steps a day. | Overall, their review suggests even modest step counts of around 4,000 steps a day are linked to better health compared to very low activity of just 2,000 steps a day. |
| For most health conditions, the benefits tended to level off beyond 7,000 steps although there were additional advantages to walking further for the heart. | For most health conditions, the benefits tended to level off beyond 7,000 steps although there were additional advantages to walking further for the heart. |
| Counting daily steps has become a popular pastime with fitness trackers | Counting daily steps has become a popular pastime with fitness trackers |
| Most exercise guidelines focus on time spent doing physical activity over step counts. | Most exercise guidelines focus on time spent doing physical activity over step counts. |
| For example, the World Health Organization says adults should do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. | For example, the World Health Organization says adults should do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. |
| Dr Ding says this advice can sometimes be difficult for people to understand but the current guidelines still serve an important purpose. | Dr Ding says this advice can sometimes be difficult for people to understand but the current guidelines still serve an important purpose. |
| "There are people who swim, cycle, or have physical disabilities that don't allow them to take steps," she explains. | "There are people who swim, cycle, or have physical disabilities that don't allow them to take steps," she explains. |
| But she says a recommendation on the number of steps people should take could be included as an "addition" that would "prompt people to think about spreading their physical activities throughout the day". | But she says a recommendation on the number of steps people should take could be included as an "addition" that would "prompt people to think about spreading their physical activities throughout the day". |
| Dr Daniel Bailey, a sedentary behaviour and health expert from Brunel University London, says the study challenges the "myth" that 10,000 steps a day is necessary. | Dr Daniel Bailey, a sedentary behaviour and health expert from Brunel University London, says the study challenges the "myth" that 10,000 steps a day is necessary. |
| While 10,000 steps is a suitable goal for those who are more active, he says aiming for 5,000 to 7,000 could be a "more realistic and achievable target" for others. | While 10,000 steps is a suitable goal for those who are more active, he says aiming for 5,000 to 7,000 could be a "more realistic and achievable target" for others. |
| Dr Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, agrees the exact number isn't important. | Dr Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, agrees the exact number isn't important. |
| He says "more is always better" and people shouldn't worry too much about hitting a specific target, especially on days when activity is limited. | He says "more is always better" and people shouldn't worry too much about hitting a specific target, especially on days when activity is limited. |
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