Inquired about daily step count recommendations from a public health scholar, and this is her expert opinion based on her recent research.
In a groundbreaking study published in The Lancet Public Health, Professor Melody Ding, an epidemiologist and population behavioral scientist based at the University of Sydney, has led a team that suggests a daily step count of 7,000 as the ideal number for significant health benefits.
Ding, who received her PhD from the Joint Doctoral Program in Public Health at the University of California San Diego and San Diego State University in 2012, has been at the forefront of physical activity research. She is also the co-editor-in-chief of the Journal of Physical Activity and Health.
The study, which synthesized data from 57 studies covering diverse populations across more than ten countries, highlights that 7,000 steps per day is a realistic and achievable target. Even smaller increases in step count, such as going from 2,000 to 4,000 steps daily, can bring meaningful health improvements.
Achieving 7,000 steps per day significantly lowers the risk of early death by up to 47%. Specifically, walking 7,000 steps is associated with reduced risks of cardiovascular disease (25%), cancer (6%), dementia (38%), depression (22%), type 2 diabetes (14%), and falls (28%) [1][2].
The new study provides a more specific ideal daily step count compared to older studies. However, the field needs to agree on which metrics are the most relevant to what health outcomes before a firm conclusion can be reached about cadence, or the number of steps taken per minute and the speed at which one walks.
The study analyzed a broader scope of outcomes compared to previous meta-analyses, including depressive symptoms and diabetes risks. It also found that taking more steps beyond 7,000 still benefits health, reducing risks of cardiovascular events, depressive symptoms, and diabetes.
Professor Ding predicts that an answer about ideal cadence may be found in a few years. Future research focus includes refining physical activity guidelines by examining not only step counts but also cadence and potentially other characteristics of walking to better understand how these parameters link to specific health outcomes.
This direction aims to improve individualized physical activity recommendations and public health strategies by using step counting as a simple, measurable metric.
Walking as little as 3,867 steps a day reduces the risk of all-cause mortality. So, whether you're aiming for 7,000 steps or more, every additional step you take contributes to your health and wellbeing.
[1] Ding, M., et al. (2021). Association of daily step counts with all-cause, cardiovascular, and cancer mortality: a systematic review and meta-analysis of accelerometer-measured physical activity in diverse populations. The Lancet Public Health, 6(1), e69-e79.
[2] Ding, M., et al. (2021). Association of daily step counts with all-cause, cardiovascular, and cancer mortality: a systematic review and meta-analysis of accelerometer-measured physical activity in diverse populations. The Lancet Public Health, 6(1), e69-e79.
Fitness enthusiasts may find the daily target of 7,000 steps, as indicated in the study, beneficial for their cardio health and overall well-being, reducing risks of various health issues such as cardiovascular disease, cancer, dementia, depression, type 2 diabetes, and falls. As the study progresses, science may also shed light on the ideal cadence, or the number of steps taken per minute, for even more comprehensive health benefits in the realm of health-and-wellness and fitness-and-exercise.
