The health study reveals 7,000 daily stages as effective as 10,000 references

You may not need as many steps as you thought.

Ten thousand stages per day have been widely recommended as a standard reference for physical activity – but a new study suggests that only 7,000 may be sufficient to stimulate essential health markers.

Researchers from the University of Sydney have made a review of 57 studies covering more than 10 countries, which followed the stages of the participants and the health results.

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Directed by Professor Melody Ding of the School of Public Health, the team examined how the number of daily steps had an impact on the risk of dying of heart disease and cancer, as well as the risk of developing cancer, type 2 diabetes, dementia and depression, according to a press release from the university.

They found that the march of at least 7,000 steps per day was linked to the improvement of eight major results for health, including heart disease, dementia and depressive symptoms.

A new study suggests that only 7,000 stages may be sufficient to stimulate essential health markers. (istock)

“Any increase in daily stages, even modest as 4,000 stages, offers health benefits compared to very low activity levels,” Ding in Fox News Digital told.

“When possible, targeting approximately 7,000 stages per day can considerably reduce the risks for many chronic diseases and unwanted health results.”

“Even small increases in the number of steps, such as the increase from 2,000 to 4,000 stages per day, are associated with significant health gain.”

Pas higher beyond 7,000 can add additional advantages, but the improvement rate slows down, she noted.

The results were published in the Lancet Public Health Journal.

For those who are already very active and regularly reach more than 10,000 stages, the researcher said: “Continue – it is not necessary to reduce.” (istock)

In particular, the researchers found that the march of 7,000 steps per day reduced the risk of death by 47%, almost exactly the same as 10,000 stages.

This same reference stage has also been linked to a reduced risk of 38% dementia and a risk of type 2 diabetes reduced by 22%, both slightly lower than the profit of 10,000 stages, the press release said.

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“Significant health improvements” have been reported when people went from 2,000 steps per day to between 5,000 and 7,000.

“Aiming 7,000 stages is a realistic objective based on our results, which assessed health results in a range of areas that had never been examined before,” said Professor Ding in the press release.

In addition to walking, researchers also recommend incorporating strength and mobility training exercises. (istock)

“However, for those who cannot yet reach 7,000 stages per day, even low increases in the number of steps, such as the increase of 2,000 to 4,000 stages per day, are associated with significant health gain.”

For those who are already very active and regularly reach more than 10,000 stages, Ding said: “Continue – it is not necessary to reduce.”

Researchers have also noted that the step does not need to occur at the same time or require an intentional exercise.

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“Every day movements count – like getting off the bus a stop earlier or choosing stairs rather than elevators,” advised Ding.

“Small accessory fights throughout the day add up and contribute to health. Adopt opportunities to move more practical and pleasant.”

The research team has examined how the number of daily steps has had an impact on the risk of developing cancer, type 2 diabetes, dementia and depression. (istock)

There were some limits in the study, noted the researchers.

“For some results, we have a small number of studies,” Ding told Fox News Digital.

There are also a few biases in terms of study, she said.

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“For example, people who are already sick will take less measures because of their health problems,” said Ding. “And although there is an indication that the dose-answer may be different for the elderly, we did not have enough data for all the results to explore them.”

It is also important to note that even if walking offers great health benefits, it is not a complete “package” in itself, she noted.

“Every day movements count – like getting off the bus a stop earlier or choosing stairs above the elevators.”

“Also try to integrate strength training and mobility exercise in a weekly routine for more complete health benefits.”

In the following steps, researchers plan to use these results to shape future physical activity guidelines.

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Experts recommend that future studies on the impacts of the number of steps should focus on variations in age, state of health and the region, according to the press release.

“Our research helps move the attention of perfection to progress,” said Ding. “Even small increases in the daily movement can cause significant improvements to health.”