A major new study led by the University of Sydney suggests that walking 7000 steps a day offers similar health benefits across several outcomes as walking 10,000.

il 7000 steps, at which point the benefits began to taper off

A major new study led by the University of Sydney suggests that walking 7000 steps a day offers similar health benefits across several outcomes as walking 10,000.

Led by Professor Melody Ding from the School of Public Health, the study was published in The Lancet Public Healthand analysed data from 57 studies from 2014 to 2025 that were conducted in more than ten countries including Australia, USA, UK and Japan.

The largest and most comprehensive review to date, the researchers examined the impact that different daily step counts have on the chance of dying from cardiovascular disease and cancer, and developing diseases such as cancer, type 2 diabetes, dementia and depression. Professor Melody Ding says the findings offer a more achievable benchmark for people who struggle to meet traditional exercise guidelines.

"Aiming for 7000 steps is a realistic goal based on our findings, which assessed health outcomes in a range of areas that hadn't been looked at before," said Professor Ding.

"However, for those who cannot yet achieve 7000 steps a day, even small increases in step counts, such as increasing from 2000 to 4000 steps a day, are associated with significant health gain.

"We know daily step count is linked to living longer, but we now also have evidence that walking at least 7000 steps a day can significantly improve eight major health outcomes -- including reducing risk of cardiovascular disease, dementia and depressive symptoms."

Health benefits at different step counts

The researchers looked at studies in which participants wore step counting devices, such as pedometers, accelerometers and fitness trackers, to track their daily step counts. Starting at 2000 steps, experts compared the health outcomes of people walking more steps a day at 1000 step increments to see whether there was any difference in the risk of early death or other major diseases.

When compared with 2000 steps a day, researchers found that:

  • Walking 7000 steps a day reduced the risk of death by 47 percent, which was almost identical to the benefit seen at walking 10,000 steps per day.
  • Dementia risk dropped by 38 percent from walking 7000 steps a day, with only a 7 percent extra reduction at 10,000 steps.
  • Risk of type 2 diabetes fell by 22 percent from walking 10,000 steps a day and reduced to 27 percent at 12,000 steps.
  • Significant health improvements were seen when people increased their average daily steps from 2000 to between 5000 and 7000 steps.

"For people who are already active, 10,000 steps a day is great," said Dr Katherine Owen, co-author and chief analyst of the study from the School of Public Health. "But beyond 7000 steps, the extra benefits for most of the health outcomes we looked at were modest."

The researchers are working with the Australian government to use the evidence from this study to inform future updates to physical activity guidelines.

"Our research helps to shift the focus from perfection to progress. Even small increases in daily movement can lead to meaningful health improvements," said Professor Ding.

Experts are calling for future studies to explore how step goals should vary based on age, health status and region, and to include diverse populations and longer-term data to strengthen the evidence. Professor Ding says this kind of detail is rare and will be useful for health practitioners when tailoring advice for patients.

Read more …7000 steps a day cuts death risk by 47%—and that might be all you need

Stevia may provide more benefits than as a zero-calorie sugar substitute. When fermented with bacteria isolated from banana leaves, stevia extract kills off pancreatic cancer cells but doesn't harm healthy kidney cells, according to a research team at Hiroshima University.

The researchers published their findings in the International Journal of Molecular Sciences.

"Globally, the incidence and mortality rates of pancreatic cancer continue to rise, with a five-year survival rate of less than 10%," said co-author Narandalai Danshiitsoodol, associate professor in Department of Probiotic Science for Preventive Medicine, Graduate School of Biomedical and Health Sciences. "Pancreatic cancer is highly invasive and prone to metastasis, showing significant resistance to existing treatments, such as surgery, radiotherapy and chemotherapy. As such, there is an urgent need to identify new and effective anticancer compounds, particularly those derived from medicinal plants."

Prior studies by other researchers indicated that stevia leaf extract demonstrated potential as an anticancer drug, but isolating and applying the specific bioactive components that protect against cancer cells has remained challenging, Danshiitsoodol said. However, fermenting with bacteria can structurally change the extract and produce bioactive metabolites, which are compounds that can impact living organisms.

"To enhance the pharmacological efficacy of natural plant extracts, microbial biotransformation has emerged as an effective strategy," said corresponding author Masanori Sugiyama, professor in the Department of Probiotic Science for Preventive Medicine, Graduate School of Biomedical and Health Sciences. Sugiyama's lab has isolated and evaluated the health benefits of more than 1,300 lactic acid bacteria (LAB) strains from fruits, vegetables, flowers and medicinal plants. "In this study, we aimed to compare LAB-fermented and non-fermented extracts to identify key compounds that enhance bioactivity, ultimately contributing to the efficacy of herbal medicine in cancer prevention and therapy."

Specifically, the team fermented stevia leaf extract with plant-derived Lactobacillus plantarum SN13T strain (FSLE) and compared its effects on pancreatic cancer (PANC-1) cells in the lab, alongside non-cancerous human embryonic kidney cells HEK-293, to the effects of non-fermented stevia extract. The cells utilized in these experiments were acquired from established commercial cell lines.

"Our findings indicate that FSLE demonstrates significantly greater cytotoxicity than the non-fermented extract at equivalent concentrations, suggesting that the fermentation process enhances the bioactivity of the extract," Sugiyama said. "Notably, FSLE exhibited lower toxicity toward the HEK-293 cells, with minimal inhibition observed even at the highest concentration tested."

Additional analyses identified chlorogenic acid methyl ester (CAME) as the active anti-cancer compound. When fermented, the concentration of chlorogenic acid in the extract dropped six-fold, indicating a microbial transformation, according to Danshiitsoodol.

"This microbial transformation was likely due to specific enzymes in the bacteria strain used," Danshiitsoodol said. "Our data demonstrate that CAME exhibits stronger toxicity to cells and pro-apoptotic effects -- which encourage cell death -- on PANC-1 cells compared to chlorogenic acid alone."

Next, the researchers said they plan to study the effects in a mouse model to better understand the effectiveness of various dosages across a whole-body system.

"The present study has substantially enhanced our understanding of the mechanism of action of the Lactobacillus plantarum SN13T strain in the fermentation of herbal extracts, while also offering a valuable research perspective on the potential application of probiotics as natural anti-tumor agents," Danshiitsoodol said.

Other contributors include Rentao Zhang and Masafumi Noda, Department of Probiotic Science for Preventive Medicine, Graduate School of Biomedical and Health Sciences, Hiroshima University; and Sayaka Yonezawa and Keishi Kanno, Department of General Internal Medicine, Hiroshima University Hospital.

Read more …This sugar substitute does more than sweeten — it kills cancer cells

What if we could prevent people from developing obesity? The World Obesity Federation expects more than half the global population to develop overweight or obesity by 2035. However, treatment strategies such as lifestyle change, surgery and medications are not universally available or effective.

By drawing on genetic data from over five million people, an international team of researchers has created a genetic test called a polygenic risk score (PGS) that predicts adulthood obesity already in early childhood. This finding could help to identify children and adolescents at higher genetic risk of developing obesity, who could benefit from targeted preventative strategies, such as lifestyle interventions, at a younger age.

"What makes the score so powerful is its ability to predict, before the age of five, whether a child is likely to develop obesity in adulthood, well before other risk factors start to shape their weight later in childhood. Intervening at this point can have a huge impact," says Assistant Professor Roelof Smit from the NNF Center for Basic Metabolic Research (CBMR) at the University of Copenhagen and lead author of the research published in Nature Medicine.

The study arises from the Genetic Investigation of Anthropometric Traits (GIANT) Consortium, an international collaboration of human genetics researchers dedicated to studying the genetic architecture of anthropometric traits such as human height and body mass index. The research involved a collaboration with the consumer genetics and research company 23andMe, inc., and the contributions of more than 600 scientists from 500 institutions, globally.

Twice as effective at predicting obesity as the next best test

The subtle variations in our genomes can greatly impact our health. Thousands of genetic variants have been identified that increase our risk of obesity, for example, variants that act in the brain and influence our appetite. A PGS is like a calculator that combines the effects of the different risk variants that a person carries and provides an overall score.

To create their PGS, the scientists drew on the genetic data of more than five million people - the largest and most diverse genetic dataset ever. They then tested their new PGS for obesity on datasets of the physical and genetic characteristics of more than 500,000 people. They found that their new PGS was twice as effective as the previous best test at predicting a person's risk of developing obesity.

"This new polygenic score is a dramatic improvement in predictive power and a leap forward in the genetic prediction of obesity risk, which brings us much closer to clinically useful genetic testing," says Professor Ruth Loos from CBMR at the University of Copenhagen.

Genetics is not destiny

The scientists also investigated the relationship between a person's genetic risk of obesity and the impact of lifestyle weight loss interventions, such as diet and exercise. They discovered that people with a higher genetic risk of obesity were more responsive to interventions but also regained weight more quickly when the interventions ended.

However, the new PGS has its limitations. Despite drawing on the genomes of a broader, more globally representative population, it was far better at predicting obesity in people with European-like ancestry than in people with African ancestry.

Read more …This DNA test can predict if a 5-year-old will be obese as an adult

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