Many believe that maintaining health requires walking 10,000 steps daily, but recent research reveals that this number may not be necessary for everyone. According to a report published on Health, a broad review showed that walking about 7,000 steps a day may be sufficient to achieve significant health benefits, such as reducing the risks of heart disease, certain types of cancer, and even dementia. These findings open the door to a more realistic understanding of physical activity in our daily lives. Researchers analyzed data from over 57 studies including more than 160,000 people worldwide and found that those who walk 7,000 steps daily enjoy tangible benefits including reduced risk of premature death, improved cardiovascular health, lower likelihood of depression, and support for cognitive functions and brain protection. Even those achieving only 4,000 steps per day benefited from a clear reduction in mortality rates compared to those walking 2,000 steps or less.
The popular 10,000-step figure dates back to Japan in the 1960s, when a company invented a step counter called “Manpo-Kei,” meaning “10,000-step meter,” mainly for marketing purposes rather than scientific reasons. Although this number helped spread the idea of physical activity, current studies clarify that reaching this number is not a prerequisite for health benefits. Physical activity, even if moderate, stimulates almost all body systems. Its benefits include improved sugar and fat metabolism, strengthened immunity and reduced inflammation, enhanced sleep quality through regulation of the biological clock, and increased blood flow to the brain with secretion of happiness hormones. Conversely, lack of movement leads to muscle weakness, memory decline, increased inflammation, and mood disorders.
Easy ways to increase your steps include walking while talking on the phone, getting off public transport a stop earlier, taking stairs instead of the elevator, walking with a friend in the evening, and engaging in daily activities like gardening or walking for shopping. There is no one-size-fits-all number, but regular movement is more important than chasing ideal numbers. If 7,000 steps a day is an achievable goal, start with it and remember that any additional physical activity is a gain for your health.
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