研究表明，每天只需 7,000 步即可降低健康風險

A recent study has found that walking 7,000 steps a day can significantly improve your health and protect your brain. This is less than the commonly recommended 10,000 steps, which many people believe is necessary for good health. The research, which looked at data from over 160,000 adults worldwide, showed that people who walked 7,000 steps daily had a lower risk of serious illnesses such as heart disease, cancer, dementia, and depression. The researchers hope that these findings will help shape future health guidelines and encourage more people to use step counting as a simple way to stay healthy.

The idea of walking 10,000 steps a day actually comes from a marketing campaign in Japan in the 1960s. A company created a pedometer called the '10,000-step meter' before the Tokyo Olympics, and the number stuck. However, Dr Melody Ding, the lead author of the new study, says that this number was not based on scientific evidence. She believes that 7,000 steps is a more realistic and achievable goal for most people. The study found that people who walked 7,000 steps a day had a 25 percent lower risk of heart disease, a 6 percent lower risk of cancer, a 38 percent lower risk of dementia, and a 22 percent lower risk of depression compared to those who only walked 2,000 steps. Even walking 4,000 steps a day was linked to better health than walking just 2,000 steps.

The benefits of walking seemed to level off after 7,000 steps, but walking more can still be good for your heart. Some people, like Jon Stride, walk much more than 7,000 steps a day and say that it helps their mental wellbeing as well as their physical health. Experts say that you do not need to worry about reaching exactly 10,000 steps every day. Any kind of movement, including activities like cleaning or gardening, can help you stay healthy. The most important thing is to keep moving and find ways to be active that you enjoy. For people who cannot walk easily, such as those with disabilities or certain health conditions, other forms of exercise like swimming or cycling can also be beneficial. The key message from the study is that even a modest amount of walking can make a big difference to your health, and you do not have to reach a specific number of steps to see the benefits.