Recent Research Suggests a Lower Step Goal Still Offers Big Benefits
Are 7,000 steps a day the new 10,000? The common advice to aim for 10,000 steps per day has become a cultural touchstone for health and fitness. Many fitness trackers and wellness programs set this figure as the gold standard, encouraging you to reach this goal for optimal well-being. But is it truly the magic number we should all strive for?
Recent scientific studies have begun to challenge the necessity of hitting 10,000 steps daily for health benefits. In fact, emerging evidence suggests that 7,000 steps per day may be enough to significantly reduce the risk of chronic diseases and support overall health. Let’s talk more about that.
Where did the original 10,000-step target originate?
The 10,000-step benchmark actually came from a 1960s marketing campaign in Japan, rather than rigorous scientific research. A pedometer called “manpo-kei” (which translates to “10,000 steps meter”) popularized this idea. The threshold was always somewhat arbitrary, without much evidence to back it up, but since then, the number 10,000 has stuck, even though individual activity needs can vary widely.What Does the New Research Say?
Recent studies show significant health benefits with fewer than 10,000 steps per day. One prominent study in The Journal of the American Medical Association (JAMA) Network Open followed over 2,000 middle-aged adults for more than ten years. The researchers found that participants who took at least 7,000 steps a day had a 50-70% lower risk of premature death compared to those who walked fewer steps. Notably, the benefits plateaued after about 7,000 to 8,000 steps per day.
Why 7,000 Steps May Be Enough
Walking 7,000 steps a day, which is a little over three miles for most people, fits more comfortably into a busy lifestyle and is more attainable than the 10,000-step goal. The research suggests that even at this lower target, individuals can reap substantial cardiovascular and metabolic health benefits, such as lower blood pressure, improved cholesterol, better blood sugar control, and reduced risk of heart disease.
Putting It Into Practice
Frankly, there is nothing wrong with taking 10,000 steps a day. If you are taking that many steps in your daily routine, there is no reason to cut down on that, as long as it is not stressing you out trying to maintain that many steps.
But, for many individuals, the idea of getting 10,000 steps each day seems daunting. If you are one of them, aiming for 7,000 steps per day is a realistic, science-backed goal.
In order to get 7,000 steps a day, try these suggestions
- Try breaking up your steps throughout the day,
- Set a timer or alarm to remind you to get up and walk every hour.
- Take the stairs instead of the elevator,
- Park farther away from your destination,
- Go for a 10-minute walk after meals and consider taking the whole family with you. A brisk 10-minute walk will get you about 1000-1200 steps. And, taking a walk after a meal improves sugar metabolism.
- Take the dog for a walk or walk with a friend. Many towns have open walking groups you might join to get exercise and meet new people.
Every step counts, and consistency is key.
While 10,000 steps is not harmful, striving for at least 7,000 steps per day can provide meaningful health benefits and may feel more achievable.
I encourage you to find joy in movement and make daily activity a part of your routine, one step at a time. Being more physically active not only helps you to live longer; it also helps you to age better. I believe that having a better quality of life as you age, is as important as living longer.
If you have any questions about daily activity for health, please log into your account and send us your question. We are here to help.
Dr. Anita Bennett MD – Health Tip Content Editor