If the idea of going to the gym or running around the block makes you want to crawl under a blanket—good news.
A huge new study says you don’t need 10,000 steps/day to see real health benefits.
In fact, just getting to 7,000 steps a day could make a serious difference.
Led by the University of Sydney, this international research looked at health data from more than 57 studies done across 10 countries.
It’s one of the largest studies of its kind, and it focused on how walking impacts your chances of getting sick or dying early.
Here’s what they found: 7,000 steps a day was the sweet spot. After that, the benefits didn’t grow all that much.
This is especially important if you don’t like exercise or haven’t been active in years.
According to Professor Melody Ding, the lead researcher, even if you hit 4,000 steps daily from a typical 2,000 steps, this will generate a noticeable improvement in health.
The study found that compared to people who walked only 2,000 steps a day:
- Those who walked 7,000 steps cut their risk of dying early by 47%.
- The risk of dementia dropped by 38%.
- There was a 22% drop in type 2 diabetes risk at 10,000 steps, and a bit more at 12,000 —ut most of the benefit happened by 7,000.
So what does 7,000 steps look like in real life?
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It’s about an hour of walking for most adults (stride and speed influence step total) — but not all at once.
You could break it up into 10-minute chunks: walking around your home, pacing while on a phone call or walking in place while watching TV.
Even better, the biggest health improvements happened when people who were barely moving (around 2,000 steps a day) increased their activity by just a few thousand steps.
Going from “couch potato” to 4,000 steps a day will yield major benefits.
A good pair of walking shoes or even a durable thick pair of slippers if you’re in the house all day will help tremendously.
If walking 7,000 steps sounds like too much right now, don’t stress.
The researchers made it clear: Hitting giant step totals right away is not necessary. Just walk more each day.
Rule of Thumb to Easily Increase Daily Steps
Ask yourself whenever you’re on to a new task during your day: Can I do this walking?
Even detangling and brushing one’s hair can be done while pacing.
Eating cereal can be done walking about the house.
You’ll soon be amazed at how many regular things you do every day don’t need to be done while seated – such as making program recordings on your TV.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness, where she was also a group fitness instructor, she trained clients of all ages and abilities for fat loss and maintaining it, muscle and strength building, fitness, and improved cardiovascular and overall health.
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