Key points
- 10,000-step target originated from 1960s marketing campaign
- Benefits level off after 7,000 steps for most conditions
- Experts suggest 5,000–7,000 steps as a realistic goal
ISLAMABAD: Walking 7,000 steps a day may be enough to boost brain function and guard against a range of serious illnesses, according to a major study.
Researchers suggest that this more achievable goal could offer a practical alternative to the widely promoted target of 10,000 steps, which, they note, lacks a solid scientific basis.
Published in The Lancet Public Health, the study found that walking around 7,000 steps daily is linked to a reduced risk of health conditions such as heart disease, cancer, dementia, and depression.
Lead author Dr Melody Ding explained that the popular 10,000-step target actually originated from a Japanese marketing campaign in the 1960s, rather than any medical evidence. A pedometer named the “manpo-kei” — meaning “10,000-step meter” — was launched ahead of the 1964 Tokyo Olympics, and the figure stuck.
Modest steps, major benefits
The new study reviewed data from more than 160,000 adults worldwide. Compared to those taking just 2,000 steps daily, individuals walking 7,000 steps were found to have a:
- 25 per cent lower risk of cardiovascular disease
- 6 per cent lower risk of cancer
- 38 per cent lower risk of dementia
- 22 per cent lower risk of depression
While some of these results are based on smaller sets of data and may not be entirely precise, the overall trend points to even modest increases in daily movement bringing real health benefits. The study also found that improvement levelled off around the 7,000-step mark for most conditions, though heart health continued to improve with more steps.
Move more
Although most exercise guidelines focus on time spent being active, such as the WHO’s recommendation of 150 minutes of moderate exercise per week, step counts may be an easier concept for many to follow.
Experts say that while more active people may benefit from pushing for 10,000 steps, setting a more attainable target of 5,000 to 7,000 could help motivate those who are less active. The key message: move more — even if it is not perfect.
