Study Says 7,000 Steps per Day Can Help You Live Longer
At Men’s Health, we’re all for the sexy stuff – action-packed workouts and high-intensity training – but ultimately the best exercise for you is going to be whatever keeps you coming back for more. For most people, this boils down to two factors: simple enjoyment, and accessibility. Well, nothing is simpler than putting one foot in front of the other, and an increasing body of evidence suggests walking is an underrated exercise for a whole host of reasons.
Notably, as well as helping you torch calories for effective weight loss, a new study suggests regular walking can help you live longer and reduce your risk of depression.
The Study
The research involved an analysis of 33 different studies, totaling 100,000 people.
All study participants wore pedometers to measure their step counts, which were divided into three categories: low (less than 7,000 steps per day), moderate (7,000 to 10,000 steps per day), and high (10,000 steps per day or more). They also filled in questionnaires regarding their mental health, and the researchers factored in key lifestyle and health variables like BMI, smoking, and diet.
The Results
The headline news is this: getting just 7,000 steps per day can cut your risk of dying and make you less depressed – with those who managed 7,000 steps each day 31 per cent less likely to suffer from depressive symptoms. Encouraging people to hit that number each day, say the researchers, 'has the potential to prevent depression'.
Interestingly, clocking more than 10,000 steps a day didn’t provided any further benefits regarding either mortality risk or depression, so there’s no need to wear holes in your walking shoes just yet. And don’t stress about intensity; the pace you walk doesn’t seem to matter, as long as you're on the move.
What This Means For You
The research shows that moderate daily movement can have a profound effect on your health and happiness.
With the abundance of ever-evolving wearables, it’s easier than ever to keep track of your steps – and harder to find excuses for inactivity. After all, the biggest health benefits can be found in consistency, not intensity.
The Bottom Line
Walking more now could mean more – happier – years later on. Your legs aren’t just for leg day; they’re your ticket to a longer, healthier life.
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