10,000 steps a day? Study delivers new results

10,000 steps a day – this was once considered the formula for a longer life and better health. People around the world are trying to achieve this goal with fitness trackers and apps. Now a new study has shown that they are putting unnecessary strain on themselves. Even 7,000 steps a day seem to be enough.

In fact, the 10,000-step mark has never been scientifically determined. Rather, it appears to date back to a decades-old marketing campaign. For example, a Japanese company launched a pedometer for the 1964 Olympic Games that it called " Manpo-kei" – which translates to "10,000-step meter." The exact number of 10,000 steps was chosen for advertising purposes. The main goal was to encourage people to move more. The Japanese character for 10,000 is reminiscent of a person running, and 10,000 is a round number that's easy to remember.

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Perhaps this is one of the reasons why the assumption has become widespread that exactly 10,000 steps per day are desirable. Studies have only found that 10,000 steps represent an additional calorie burn of 300 to 400 calories compared to the 2,000 to 4,000 steps most people normally walk. This could have a positive impact on health in many cases—but the exact nature of this hasn't been thoroughly researched.

US researchers now wanted to know more. In a large review study, they re-evaluated all available data on the positive effects of step count on health. The study incorporated results from 57 studies spanning two decades, in which the steps of more than 160,000 people were tracked.

The magic formula, according to the results of this analysis, appears to be 7,000 steps per day. Those who walk that much have a 47 percent lower risk of premature death than someone who only takes 2,000 steps per day. In addition, there is a significantly reduced risk of cardiovascular disease, cancer, and dementia.

Even a small increase in activity, such as from 2,000 to 4,000 steps, reduces the risk of premature death by 36 percent. Certain positive effects are evident starting at just 2,517 steps per day. This can be achieved by just a 20-minute walk. A further significant improvement in health is observed up to 7,000 steps. With more steps, the effects initially continue to increase, but not by much. Furthermore, one study found no further reduction in mortality among people who walked more than 10,000 steps per day.

The same rules don't apply to everyone. The optimal number of steps depends on age. People over 60 achieve the greatest benefits with a number of steps between 6,000 and 8,000 per day. Younger people would need to walk 8,000 to 10,000 steps to experience the same health benefits. And a 70-year-old can reduce their risk of cardiovascular disease by 77 percent by walking 4,500 steps per day.

If you want to increase your step count, you don't necessarily have to join a sports club. Studies have shown that we take 80 percent of our steps during everyday activities , such as commuting to work or tidying up or cleaning at home. Even a small change in habits can therefore skyrocket your step count. Using public transport instead of driving will increase your daily activity by almost 20 minutes .

And: Accumulating steps throughout the day through small activities is just as good for your health as a long walk.