A recent large-scale study published in The Lancet Public Health followed more than 50,000 people from various age groups and found that those who walked around 7,000 steps a day lowered their risk of early death by up to 50% compared to those living a largely sedentary life. Interestingly, benefits plateaued beyond 10,000 steps, making 7,000 a more realistic and equally powerful goal for many.
Here are 5 reasons why 7,000 steps are good for your health:
Promote heart health: Walking briskly raises your heart rate in a way that strengthens your cardiovascular system without straining the joints. It supports better blood pressure and cholesterol levels, offering sustainable benefits suitable for older adults and beginners.
Uplift your mood: Even in grey weather, walking can lift your spirits. The Lancet findings show reductions in anxiety and depression symptoms among regular walkers. Natural light, mild exertion, and small social interactions during walks contribute to emotional stability.
Support weight control: An extra 3,000 steps, roughly 20 minutes, can burn around 100 calories. Over time, this contributes to weight management and encourages other healthy habits such as better sleep and mindful eating.
Sharpen your brain and alertness: Walking improves blood circulation to the brain, supporting memory, focus, and processing skills. Participants hitting the 7,000-step mark showed slower cognitive decline and improved clarity.
Anchor your day: Walking easily blends into daily life — from strolling to the shops, taking calls on foot, to looping the block after dinner. It’s an accessible, pressure-free way to build activity into your routine.
Source: Moneycontrol