25-08 - Flipbook - Page 13
August
July 2025
•
dementia - down 38%
•
and depression - down 22%
However, the researchers say some figures could be less accurate than others as they are
drawn from only a small number of studies.
Overall, their review suggests even modest step counts of around 4,000 steps a day are
linked to better health compared to very low activity of just 2,000 steps a day.
For most health conditions, the benefits tended to level off beyond 7,000 steps although
there were additional advantages to walking further for the heart.
'It's about getting out and about'
Jon Stride says he surpasses this benchmark - often hitting 16,000 steps in a day - told the
BBC he feels we shouldn't focus on the numbers.
"It's about getting out and about, and the benefits for our mental wellbeing that are tangible but not as easy to quantify as the simple step count."
The 64-year-old started walking every day after suffering a heart attack in 2022 - inspired by
his father-in-law, who had a heart attack at the same age.
"I live in a rural town in Dorset, and I usually have a good hour's walk in the mornings. I'm the
only person out walking without a dog."
Jon said counting his steps on his phone provided a good challenge as well as health benefits: "You get up to a certain level, and you think, well I can keep walking."
Most exercise guidelines focus on time spent doing physical activity over step counts.
For example, the World Health Organization says adults should do at least 150 minutes of
moderate aerobic activity or 75 minutes of vigorous aerobic activity every week.
Dr Ding says this advice can sometimes be difficult for people to understand but the current guidelines still serve an important purpose.
"There are people who swim, cycle, or have physical disabilities that don't allow them to
take steps," she explains.
But she says a recommendation on the number of steps people should take could be included as an "addition."
Dr Daniel Bailey, a sedentary behaviour and health expert from Brunel University London,
says the study challenges the "myth" that 10,000 steps a day is necessary.
While 10,000 steps is a suitable goal for those who are more active, he says aiming for 5,000
to 7,000 could be a "more realistic and achievable target" for others.
Dr Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, agrees the exact number isn't important.
He says "more is always better" and people shouldn't worry too much about hitting a specific target, especially on days when activity is limited.
Azeem Majeed, a GP and a professor at Imperial College London, says for older adults or
people with chronic health conditions, a lower step count would still be beneficial.
Although, he says, "walking generally is quite a low effort activity," people with forms of
heart disease, arthritis or chronic lung disease may find it more difficult.
But he says even doing household chores "like hoovering or gardening," can form part of
daily physical activity.
