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The more you thought, the more stages may not be required.
Ten thousand steps per day have been widely recommended as standard benchmarks for physical activity – but a new study suggests that only 7,000 can be sufficient to promote essential health markers.
Researchers at the University of Sydney reviewed 57 studies spread over more than 10 countries, which tracked the steps and health results of the participants.
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Under the leadership of Professor Melody Ding from the School of Public Health, the team noticed how different daily steps count affected the risk of heart disease and cancer, as well as a university press release, the risk of development of cancer, type 2 diabetes, dementia and depression.
He found that at least 7,000 steps a day were associated with improving eight major health results, including symptoms of heart disease, dementia and depression.
A new study suggests that only 7,000 steps can be sufficient to promote essential health markers. (Istock)
Ding told Fox News Digital, “Any increase in daily stages provides health benefits compared to mild, even slight, very low activity levels like 4,000 stages.”
“When possible, targeting about 7,000 steps per day can reduce the risk for many chronic diseases and adverse health results.”
“Even the small increase in the countdown count, such as 2,000 to 4,000 steps a day, is associated with significant health benefits.”
More than 7,000 high steps matters can add additional benefits, but the improvement rate slows down, he said.
The results were published in the Lancet Public Health Journal.
For those who are already very active and killing 10,000+ steps continuously, the researcher said, “Keep it – there is no need to cut back.” (Istock)
In particular, researchers found that the risk of death was reduced by 47%by running 7,000 steps a day, similar to about 10,000 steps.
The release stated that the same step benchmark was also added to 38% less risk of dementia and 22% less risk of type 2 diabetes, slightly lower than the profit of both 10,000 stages.
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“Important health improvement” was reported when people increased from 2,000 steps per day to between 5,000 and 7,000.
Professor Ding said in the release, “The target for 7,000 stages is a realistic goal based on our findings, which assessed health results in many areas, which was not seen earlier.”
In addition to walking, researchers also recommend to include strength training and dynamics practice. (Istock)
“However, for those who cannot achieve 7,000 steps a day yet, even the countdown of steps is small, such as an increase in 2,000 to 4,000 stages a day, is associated with significant health benefits.”
For those who are already very active and are continuously hitting 10,000+ steps, Ding said, “Keep it – there is no need to cut back.”
Researchers also noted that not everyone needs to be at once or intentionally requires exercise.
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“Counting of movements every day – such as stopping first or selecting stairs on the lift,” Ding advised.
“Embraces small, casual matches throughout the day and contribute to health. Embrace opportunities to move more than practical, pleasant ways.”
The research team noticed how the count of different daily steps affected the risk of cancer, type 2 diabetes, dementia and depression. (Istock)
The study had some limitations, the researchers said.
“For some results, we have very few studies,” Ding told Fox News Digital.
There are also some study-level bias, he said.
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“For example, people who are already unhealthy will take less steps due to their health status,” Ding said. “And when there is an indication that dose-reaction could be different for older adults, we did not have enough data for all results to detect it.”
It is also important to note that during walking provides great health benefits, it is not a full “package” in itself, he said.
“Counting movements every day – like getting off the bus first stop or select the stairs on the lift.”
“Try to include strength training and mobility exercise in weekly routines for more complete health benefits.”
In the next stages, researchers plan to use these conclusions to shape future physical activity guidelines.
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Experts recommend that the effects of future studies study should focus on age, health status and variation for the region, the release said.
Ding said, “Our research helps to move perfection from perfection to progress.” “Small increase in daily movement can improve health.”
