Walk to live longer: 7,000 steps per day suggested

LONDON (EFE).— Walking is one of the most recommended exercises for reducing the risk of chronic diseases, cognitive decline, and death, especially if the goal is to reach 7,000 steps a day, according to a study published in The Lancet.

Experts at the University of Sydney (Australia) analyzed data from more than 160,000 adults to find that even a goal of 4,000 steps a day, compared to an average of 2,000, can provide significant health benefits.

The ideal is to complete 7,000 steps a day, a more realistic goal than the 10,000 currently recommended, the authors emphasize.

Walking about five kilometers a day, which is equivalent to approximately 7,000 steps with an average stride, is associated with a reduction in the risk of several serious health problems, including all-cause mortality by up to 47%.

Experts also found benefits in preventing cardiovascular disease, the risk of which fell by 25% when increasing from 2,000 to 7,000 steps per day; cancer (6%); type 2 diabetes (14%); dementia (38%); depression (22%); and falls (28%).

Previous studies have focused on the impact of this moderate physical activity on heart health and overall mortality rates, while this research examines, for the first time, its effects on different health conditions, the scientists explain.

For this reason, they emphasize the importance of using daily computing methods to measure this physical exercise in a "simple way."

They also suggest that the study's results could contribute to the development of future public health guidelines and recommendations, encouraging more people to track their steps as a practical way to improve their health.

They insist that the recommended minimum of 4,000 steps a day already produces positive effects compared to the low activity level of 2,000, although they point out that in some conditions, such as heart disease, the benefits increase beyond 7,000 steps, while in most cases they tend to plateau.

In this regard, they demystify the goal of 10,000 strides a day, which is somewhat "unrealistic" for those who are "less active," while maintaining that 7,000 can provide significant improvements in people's health.