Just 7,000 steps a day cuts risk of health issues – study – BBC

Report on Physical Activity Benchmarks and Their Impact on Sustainable Development Goal 3

Introduction: Aligning Physical Activity with Global Health Targets

A significant study published in The Lancet Public Health provides evidence-based physical activity targets that directly support the achievement of Sustainable Development Goal 3 (SDG 3): Good Health and Well-being. The research establishes a new, more attainable daily step count that can substantially reduce premature mortality from non-communicable diseases (NCDs) and promote mental well-being, aligning with SDG Target 3.4. This report analyzes the study’s findings and their implications for public health policy within the SDG framework.

Key Findings: Establishing an Evidence-Based Step Goal

The research challenges the widely-held belief in a 10,000-step daily goal, a figure originating from a 1960s marketing campaign rather than scientific evidence. By analyzing data from over 160,000 adults, the study identifies a daily target of 7,000 steps as sufficient for major health improvements.

Achieving this target contributes directly to SDG 3 by significantly lowering the risk of key NCDs and mental health conditions. Compared to a baseline of 2,000 steps per day, walking 7,000 steps was associated with a reduced risk of:

• Cardiovascular Disease: A 25% reduction, addressing a leading cause of premature death.
• Dementia: A 38% reduction, promoting cognitive health in aging populations.
• Cancer: A 6% reduction, contributing to lower NCD mortality rates.
• Depression: A 22% reduction, directly supporting the promotion of mental health and well-being under SDG 3.4.

Analysis of Health Benefits in Relation to SDG 3.4

The study’s findings offer a clear pathway for individuals and communities to contribute to SDG Target 3.4. The health benefits demonstrate a progressive relationship with physical activity levels, making public health messaging more adaptable and encouraging.

1. Initial Improvement: Even a modest increase to approximately 4,000 steps per day yields significant health benefits compared to sedentary lifestyles, providing an accessible entry point for inactive individuals.
2. Optimal Target: The most substantial health gains for a majority of conditions are realized at the 7,000-step mark, making it a realistic and highly effective goal for public health promotion.
3. Sustained Benefits: While benefits for many conditions tend to level off beyond 7,000 steps, continued activity provides additional advantages for cardiovascular health, reinforcing the principle that more activity is generally better.

Expert Commentary and Recommendations for Public Health Policy

Health experts concur that these findings can reshape public health strategies to better align with the principles of SDG 3.

• Dr. Melody Ding, Lead Author: Suggests that a step-based recommendation can serve as a practical “addition” to existing time-based guidelines from organizations like the World Health Organization. This approach makes health advice easier to understand and integrate into daily life, promoting widespread adoption.
• Dr. Daniel Bailey, Brunel University London: Emphasizes that a target of 5,000 to 7,000 steps is a “more realistic and achievable target” for many people, which can increase engagement with physical activity.
• Dr. Andrew Scott, University of Portsmouth: Advises focusing on the principle that “more is always better” rather than a rigid numerical target, encouraging continuous improvement in physical activity levels.

Conclusion: Promoting Accessible Health Initiatives for Sustainable Development

The study provides compelling evidence that promoting a daily goal of 7,000 steps is a powerful, low-cost, and accessible strategy for advancing SDG 3. By offering a realistic alternative to the unsubstantiated 10,000-step myth, public health bodies can empower individuals to take concrete action to prevent NCDs and improve mental well-being. Integrating this evidence into national health guidelines will be crucial for making progress on global health and sustainability targets. Such initiatives are further enabled by progress on SDG 11 (Sustainable Cities and Communities), which advocates for safe and accessible public spaces that facilitate walking and physical activity for all.

Analysis of Sustainable Development Goals in the Article

1. Which SDGs are addressed or connected to the issues highlighted in the article?

The primary Sustainable Development Goal (SDG) addressed in the article is:

• SDG 3: Good Health and Well-being

  The article directly connects to this goal by focusing on promoting health and preventing diseases through physical activity. It highlights how walking can reduce the risk of serious health issues. The text states that walking 7,000 steps a day is “linked with a reduced risk of serious health issues, including cancer, dementia and heart disease,” and also mentions a reduction in the risk of depression. This aligns with the overall aim of SDG 3 to ensure healthy lives and promote well-being for all at all ages.

2. What specific targets under those SDGs can be identified based on the article’s content?

Based on the article’s focus on non-communicable diseases and mental health, the following specific target under SDG 3 is relevant:

• Target 3.4: By 2030, reduce by one third premature mortality from non-communicable diseases through prevention and treatment and promote mental health and well-being.

  The article’s core message is about the prevention of non-communicable diseases (NCDs) and the promotion of mental health. The research presented suggests that physical activity, specifically walking, is a practical preventative measure. The findings that 7,000 steps a day can lead to a “reduced risk of: cardiovascular disease – down 25%, cancer – down 6%, dementia – down 38% and depression – down 22%” directly support the “prevention” and “promote mental health and well-being” components of this target.

3. Are there any indicators mentioned or implied in the article that can be used to measure progress towards the identified targets?

Yes, the article mentions and implies several indicators that can be used to measure progress towards Target 3.4. While not listing the official SDG indicators, it provides practical metrics from the discussed research:

1. Daily Step Count: The article proposes the number of steps taken per day as a key indicator of physical activity. It suggests “7,000 steps a day” as a realistic and beneficial target, challenging the popular but less evidence-based “10,000 steps a day” benchmark. This serves as a measurable indicator of an individual’s activity level.
2. Percentage Reduction in Risk of NCDs and Mental Health Conditions: The study cited in the article uses the reduction in risk for specific diseases as a key indicator of health outcomes. These quantifiable indicators include:
   • Reduced risk of cardiovascular disease (by 25%)
   • Reduced risk of cancer (by 6%)
   • Reduced risk of dementia (by 38%)
   • Reduced risk of depression (by 22%)
3. Time Spent on Physical Activity: The article references the World Health Organization’s guidelines, which serve as another indicator for measuring physical activity levels. It mentions that “adults should do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week.”

4. Table of SDGs, Targets, and Indicators

Source: bbc.com