With the ubiquitous presence of portable cellphone step monitors, it has become fashionable to monitor one’s daily walking progress, and as a result, walking 10,000 steps a day has long been a goal to reach for best overall health. But new research suggests that the health benefits of walking ramp up until one reaches about 7,000 steps, at which point the benefits level out. According to a report published recently in the medical journal The Lancet Public Health, data obtained from 57 studies disclosed that even moderate amounts of walking, among other benefits, were associated with a lower risk of dementia and cardiovascular disease, which adds to a wide body of research tying walking to longevity. The analysis found that people who walked 7,000 steps a day (roughly three miles) also had a 47 percent lower risk of death compared with those who walked 2,000 steps. This places the activity of walking into a category equaling some of the best medicines one can take.
The Many Benefits of Walking
Decades of research show that walking improves metabolic health, making the heart stronger and more efficient while also reducing weight, cholesterol and blood sugar levels. While most scientific reviews have looked at how higher step counts are linked to lower risk of cardiovascular disease and death, the new analysis examined associations across a much broader range of conditions. For example, the study found that walking 7,000 steps a day was associated with a lower risk of Type 2 diabetes, depressive symptoms and cancer death, when compared with 2,000 steps.
Experts said the most surprising finding was the nearly 40 percent lower risk of dementia in people who walked 7,000 versus 2,000 steps a day. While the exact mechanism isn’t clear, exercise is linked to new neuron (brain cell) growth, greater blood flow to the brain, and less neurological inflammation. Thus, getting up and moving has got to be a top priority.
The Myth of 10,000 Steps
For decades, 10,000 steps was touted as the magic number for good health. But the recommendation is more myth than science, and researchers have debunked it in recent years, indicating that previously, this number was no more than an educated guess.
The analysis found that there was no significant difference in the risk of falls, cancer, Type 2 diabetes and cardiovascular mortality between people who walked 7,000 versus 10,000 steps per day. There was some improvement beyond 7,000 steps for the risk of dementia and death, although it was small. This means that the health benefits of walking are like juicing an orange: The first few squeezes give the most juice, but after a while, things start to dry up. In the study, increasing from 2,000 to 4,000 steps a day was associated with a 36 percent lower risk of death, while going from 4,000 to 7,000 was linked to a 17 percent lower risk. The gains flatten further beyond that. But higher step counts are not harmful, and nobody needs to feel guilty if they can’t hit 10,000.
MOVING, EVEN A LITTLE BIT, MATTERS
The new data only shows a correlation and, as such, cannot prove that walking caused these health benefits. For instance, people who walk more tend to be less frail and eat better, potentially muddying the results. The specific risk reduction for dementia should also be interpreted with caution, since it was based on just two studies; nevertheless, it fits well with prior studies.
Experts also say that intensity still matters. So, on your daily walk, consider adding spurts, picking up the pace or choosing a route with hills or stairs. Regardless, the evidence is overwhelming that any steps are good steps. And while not everyone can remember how many minutes they’ve exercised, almost everyone can track their steps over time with their smartphone. If you improve your step count, you are impacting your health across the board.
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