Health and Me

Ishita Roy

Not 10,00, But 7,000 Steps A Day Could Be the Key to Better Health, Finds Study

Walking more each day could help reduce your risk of serious health conditions, including dementia, depression, cancer-related deaths, and cardiovascular disease. Encouragingly, new research suggests that you don’t need to reach the long-promoted 10,000-step goal to see these improvements, just 7,000 steps may be enough.

A comprehensive new analysis published in The Lancet Public Health has found that walking at least 7,000 steps a day can be strongly linked to better health outcomes and longer life. 

Researchers examined data from over 160,000 adults and found that this moderate daily step count could significantly reduce the risk of multiple illnesses and even premature death.

The study highlighted that compared to people who only walked 2,000 steps a day, those who reached 7,000 steps saw a 47% lower risk of dying from any cause. 

It also found a 37% reduction in cancer-related deaths, 38% lower risk of dementia, 22% lower risk of depression, and 28% reduced risk of falls. 

Cardiovascular disease risk also dropped by 25%, and the risk for type 2 diabetes fell by 14%.

While step count doesn’t measure exercise intensity, researchers emphasized that every bit of movement helps. 

Even walking 4,000 steps a day was shown to improve health outcomes when compared to highly sedentary lifestyles. There’s a “return on investment” with every 1,000 extra steps you take, the study noted.

Lead researcher Professor Melody Ding from the University of Sydney said, “Those already walking 10,000 steps a day should keep going—but for those who aren’t there yet, 7,000 steps can deliver nearly comparable health benefits for many conditions.”

Experts say this research helps break the popular myth that 10,000 steps is the only valid target. Dr. Daniel Bailey, reader in sedentary behavior and health at Brunel University London, said the findings offer a more realistic goal for many people, as reported by The Guardian.

“This study shows you don’t need to aim for 10,000 steps daily to benefit from physical activity,” he explained. “Even adding 1,000 steps a day can lead to improvements in health. For most people, targeting 5,000 to 7,000 steps can be more manageable and still highly beneficial.”

However, experts also pointed out that not all physical activity shows up as steps. Dr. Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, as The Guardian reports, noted that exercises like cycling, swimming, and rowing aren't captured by step counters. “So while steps are useful for tracking weight-bearing activity, it’s important to remember that other forms of exercise are equally valuable,” he said.

June Davison, a senior cardiac nurse at the British Heart Foundation, said walking is one of the simplest ways to maintain heart health, reported The Guardian. “Adults should aim for 150 minutes of moderate activity a week. Even short walks, like a brisk 10-minute stroll during lunch or walking while on phone calls—can make a real difference,” she said.

In short, if you’re struggling to hit 10,000 steps, don’t stress. Starting with 7,000—or even fewer—and building from there could already set you on the path to a healthier future.

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Walking more each day could help reduce your risk of serious health conditions, including dementia, depression, cancer-related deaths, and cardiovascular disease. Encouragingly, new research suggests that you don’t need to reach the long-promoted 10,000-step goal to see these improvements, just 7,000 steps may be enough.Health Gains with Fewer StepsA comprehensive new analysis published in The Lancet Public Health has found that walking at least 7,000 steps a day can be strongly linked to better health outcomes and longer life. Researchers examined data from over 160,000 adults and found that this moderate daily step count could significantly reduce the risk of multiple illnesses and even premature death.What Did The Study Find?The study highlighted that compared to people who only walked 2,000 steps a day, those who reached 7,000 steps saw a 47% lower risk of dying from any cause. It also found a 37% reduction in cancer-related deaths, 38% lower risk of dementia, 22% lower risk of depression, and 28% reduced risk of falls. Cardiovascular disease risk also dropped by 25%, and the risk for type 2 diabetes fell by 14%.The More You Move, The BetterWhile step count doesn’t measure exercise intensity, researchers emphasized that every bit of movement helps. Even walking 4,000 steps a day was shown to improve health outcomes when compared to highly sedentary lifestyles. There’s a “return on investment” with every 1,000 extra steps you take, the study noted.Lead researcher Professor Melody Ding from the University of Sydney said, “Those already walking 10,000 steps a day should keep going—but for those who aren’t there yet, 7,000 steps can deliver nearly comparable health benefits for many conditions.”Debunking the 10,000-Step MythExperts say this research helps break the popular myth that 10,000 steps is the only valid target. Dr. Daniel Bailey, reader in sedentary behavior and health at Brunel University London, said the findings offer a more realistic goal for many people, as reported by The Guardian.“This study shows you don’t need to aim for 10,000 steps daily to benefit from physical activity,” he explained. “Even adding 1,000 steps a day can lead to improvements in health. For most people, targeting 5,000 to 7,000 steps can be more manageable and still highly beneficial.”Don’t Rely on Steps AloneHowever, experts also pointed out that not all physical activity shows up as steps. Dr. Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, as The Guardian reports, noted that exercises like cycling, swimming, and rowing aren't captured by step counters. “So while steps are useful for tracking weight-bearing activity, it’s important to remember that other forms of exercise are equally valuable,” he said.Making Walking a HabitJune Davison, a senior cardiac nurse at the British Heart Foundation, said walking is one of the simplest ways to maintain heart health, reported The Guardian. “Adults should aim for 150 minutes of moderate activity a week. Even short walks, like a brisk 10-minute stroll during lunch or walking while on phone calls—can make a real difference,” she said.In short, if you’re struggling to hit 10,000 steps, don’t stress. Starting with 7,000—or even fewer—and building from there could already set you on the path to a healthier future.

not 10,00, but 7,000 steps a day could be the key to better health, finds study

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We have all heard the elders saying it is harder to lose weight after 40 because your metabolism slows down. But is that really the case, or are we blaming something that is not even responsible? Fitness expert Jaymie Moran took to Instagram to break down what actually happens as we age, and his take might surprise you.

Your Metabolism Does Not Suddenly Tank at 40

Referencing a major 2021 study led by Duke University researchers that tracked 6,400 people ranging from infants to 95-year-olds, Moran mentions the study’s striking discovery: metabolism stays remarkably stable between the ages of 20 and 60.

“There is no magical slowdown and no flip that gets switched as soon as you turn 40,” Moran states. So if that is the case, why does managing weight suddenly feel so much harder?

It is Not Your Metabolism; It is Your Life

“Well, you are probably not going to like the answer,” Moran warns, “but we are here to cut the BS.” According to him, it is not about your metabolism at all; “It is your life.”

Moran explains how our lifestyle in our 40s looks vastly different from our younger years. “You are sleeping one or two hours less than you did in your 20s. You are sitting at a desk for eight or nine hours a day. Your active hobbies have turned into running the kids round or scrolling on Instagram in bed.”

And the main issue? Stress. “You are stressed out, never feel like you have any time, and are grabbing convenient crap that you probably would not have touched a decade ago.”

“And let us not forget about perimenopause knocking on the door,” Moran adds, “which does change how your body stores fat, especially around your midsection.”

He points out that night sweats wreak havoc on your sleep, which in turn “absolutely screw with your hunger and fullness hormones”. As your hormones shift, you end up “moving less because you are exhausted, and you are probably eating more.” According to Moran, that is why the scale creeps up, not because your metabolism has suddenly failed you.

Same Old Strategy, Different Body and Life

Moran says the real problem is trying to apply the same health and fitness approach from your 20s, even though everything about your life and body has changed. “You are still trying to follow the same approach that you used in your 20s, even though your body and your life are very different now.” However, he says that weight loss and getting your health in check is still completely possible.

According to Moran, you just have to adjust your strategy. His recommendations are clear:

<ul><li>“Prioritise protein and fibre to maintain your muscle and control hunger.”</li><li>“Get seven to eight hours of quality sleep. Your hormones will thank you.”</li><li>“If you struggle with night sweats or you get too hot, buy a cooling mattress. It will literally change your life.”</li><li>“Strength train two to three times a week for 30 to 60 minutes. This is a non-negotiable if you want to age strong.”</li><li>“Walk more. You have got to be doing at least 8,000 steps a day.”</li></ul>

If 8,000 sounds like a stretch, Moran has a simple plan: “If you are at 4,000 or 5,000, start adding 1,000 a month on until you get to 8,000 and just make it part of your daily routine.”

Moran ends with a powerful reminder: “This is not just about the number on the scale. This is about your energy, your strength, your confidence, your independence, your self-esteem, and staying capable.”

metabolism

weight loss

ageing

lifestyle

hormones

perimenopause

sleep

stress

strength training

jaymie moran

We have all heard the elders saying it is harder to lose weight after 40 because your metabolism slows down. But is that really the case, or are we blaming something that is not even responsible? Fitness expert Jaymie Moran took to Instagram to break down what actually happens as we age, and his take might surprise you. Your Metabolism Does Not Suddenly Tank at 40Referencing a major 2021 study led by Duke University researchers that tracked 6,400 people ranging from infants to 95-year-olds, Moran mentions the study’s striking discovery: metabolism stays remarkably stable between the ages of 20 and 60.“There is no magical slowdown and no flip that gets switched as soon as you turn 40,” Moran states. So if that is the case, why does managing weight suddenly feel so much harder?It is Not Your Metabolism; It is Your Life“Well, you are probably not going to like the answer,” Moran warns, “but we are here to cut the BS.” According to him, it is not about your metabolism at all; “It is your life.”Moran explains how our lifestyle in our 40s looks vastly different from our younger years. “You are sleeping one or two hours less than you did in your 20s. You are sitting at a desk for eight or nine hours a day. Your active hobbies have turned into running the kids round or scrolling on Instagram in bed.”And the main issue? Stress. “You are stressed out, never feel like you have any time, and are grabbing convenient crap that you probably would not have touched a decade ago.”Hormonal Issues Add to the Chaos“And let us not forget about perimenopause knocking on the door,” Moran adds, “which does change how your body stores fat, especially around your midsection.”He points out that night sweats wreak havoc on your sleep, which in turn “absolutely screw with your hunger and fullness hormones”. As your hormones shift, you end up “moving less because you are exhausted, and you are probably eating more.” According to Moran, that is why the scale creeps up, not because your metabolism has suddenly failed you.Same Old Strategy, Different Body and LifeMoran says the real problem is trying to apply the same health and fitness approach from your 20s, even though everything about your life and body has changed. “You are still trying to follow the same approach that you used in your 20s, even though your body and your life are very different now.” However, he says that weight loss and getting your health in check is still completely possible. Smarter Strategy for a Smarter BodyAccording to Moran, you just have to adjust your strategy. His recommendations are clear:“Prioritise protein and fibre to maintain your muscle and control hunger.”“Get seven to eight hours of quality sleep. Your hormones will thank you.”“If you struggle with night sweats or you get too hot, buy a cooling mattress. It will literally change your life.”“Strength train two to three times a week for 30 to 60 minutes. This is a non-negotiable if you want to age strong.”“Walk more. You have got to be doing at least 8,000 steps a day.”If 8,000 sounds like a stretch, Moran has a simple plan: “If you are at 4,000 or 5,000, start adding 1,000 a month on until you get to 8,000 and just make it part of your daily routine.”It is About More Than the ScaleMoran ends with a powerful reminder: “This is not just about the number on the scale. This is about your energy, your strength, your confidence, your independence, your self-esteem, and staying capable.”

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6 Wrestling-Inspired Workouts That Build Strength and Stamina

Credits: hulkhogan/Instagram, Canva

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If you were into Trump cards growing up, we get why wrestling holds a special place in your heart. It does not matter if you were actually wrestling with your friends, watching the pros throw down on screen, or signing up for every similar sport in school; wrestling was everywhere. And now, Hulk Hogan’s passing has come as a shock to many. The man who defined professional wrestling and became a full-blown pop culture icon in the 1980s reportedly died of cardiac arrest at the age of 71.

Confirming the news, the World Wrestling Federation (WWE) said they were deeply saddened to learn of the death of Hogan, real name Terry Bollea. From Donald Trump to Dwayne “The Rock” Johnson, tributes poured in on social media, honouring the WWE Hall of Famer. Hogan was a larger-than-life hero through the ’90s, and nothing brought more joy than those flashy WWE cards as a kid.

Beyond Hogan’s unbeatable charisma and how effortless he made the sport look, wrestling has always stood for strength, stamina, and power. It was never just about winning; it was about how massive and intimidating you looked doing it. And the bigger and more muscled up you were, the stronger you seemed. Or at least, that is what we grew up believing.

But you are not alone in thinking that. And real strength comes from real training. So wrestling may not be everyone’s cup of tea, but strength training is for everyone. Here are six exercises that channel the intensity of wrestling. Do them at home, at the gym, or wherever you feel most pumped.

Rope slams build upper body strength, torch calories, and improve grip, something wrestlers swear by. Five minutes in, your arms will burn, your heart will race, and you will realise this is not just cardio. 

Wrestlers need raw power and real-world strength, not just pretty muscles. Carrying a sandbag across distances mimics holding and lifting a resisting opponent. It strengthens your back, core, arms, and legs, all while making you feel like a total tank. 

Sled pushes mimic the kind of explosive force wrestlers use in takedowns. You are pushing weight while keeping low, just like you would drive into an opponent. Great for legs, lungs, and pure willpower. You will love how destroyed and strong you feel at the same time.

Whether it is rolling, clinching, or ground control, grappling builds real functional strength and serious stamina. These drills develop coordination, core power, and body awareness, basically your full-body IQ. Plus, they toughen your mind. Wrestlers do not just train to win; they train to outlast, and this is where it starts.

They challenge balance, coordination, and leg strength all at once. The deep stretch and burn translate to explosive takedowns and stronger stances. Hate them or love them, they deliver serious results, especially when your legs feel like jelly halfway through.

You are on the floor, elbows and knees digging in, dragging your body forward. This brutal crawl mimics wrestling scrambles and builds total-body resilience. It hits your core, shoulders, and quads like few other moves. 

hulk hogan

wrestling

stamina

rope slams

sandbag carries

sled pushes

grappling drills

bulgarian split squats

If you were into Trump cards growing up, we get why wrestling holds a special place in your heart. It does not matter if you were actually wrestling with your friends, watching the pros throw down on screen, or signing up for every similar sport in school; wrestling was everywhere. And now, Hulk Hogan’s passing has come as a shock to many. The man who defined professional wrestling and became a full-blown pop culture icon in the 1980s reportedly died of cardiac arrest at the age of 71.Confirming the news, the World Wrestling Federation (WWE) said they were deeply saddened to learn of the death of Hogan, real name Terry Bollea. From Donald Trump to Dwayne “The Rock” Johnson, tributes poured in on social media, honouring the WWE Hall of Famer. Hogan was a larger-than-life hero through the ’90s, and nothing brought more joy than those flashy WWE cards as a kid.Beyond Hogan’s unbeatable charisma and how effortless he made the sport look, wrestling has always stood for strength, stamina, and power. It was never just about winning; it was about how massive and intimidating you looked doing it. And the bigger and more muscled up you were, the stronger you seemed. Or at least, that is what we grew up believing.But you are not alone in thinking that. And real strength comes from real training. So wrestling may not be everyone’s cup of tea, but strength training is for everyone. Here are six exercises that channel the intensity of wrestling. Do them at home, at the gym, or wherever you feel most pumped. 1. Rope SlamsRope slams build upper body strength, torch calories, and improve grip, something wrestlers swear by. Five minutes in, your arms will burn, your heart will race, and you will realise this is not just cardio. 2. Sandbag CarriesWrestlers need raw power and real-world strength, not just pretty muscles. Carrying a sandbag across distances mimics holding and lifting a resisting opponent. It strengthens your back, core, arms, and legs, all while making you feel like a total tank. 3. Sled PushesSled pushes mimic the kind of explosive force wrestlers use in takedowns. You are pushing weight while keeping low, just like you would drive into an opponent. Great for legs, lungs, and pure willpower. You will love how destroyed and strong you feel at the same time.4. Grappling DrillsWhether it is rolling, clinching, or ground control, grappling builds real functional strength and serious stamina. These drills develop coordination, core power, and body awareness, basically your full-body IQ. Plus, they toughen your mind. Wrestlers do not just train to win; they train to outlast, and this is where it starts.5. Bulgarian Split SquatsThey challenge balance, coordination, and leg strength all at once. The deep stretch and burn translate to explosive takedowns and stronger stances. Hate them or love them, they deliver serious results, especially when your legs feel like jelly halfway through.6. Battle Crawls (Low Crawls)You are on the floor, elbows and knees digging in, dragging your body forward. This brutal crawl mimics wrestling scrambles and builds total-body resilience. It hits your core, shoulders, and quads like few other moves. 

6 wrestling-inspired workouts that build strength and stamina

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Yoga might be more than a wellness trend or a stress-busting tool. A new study titled “Yoga and Prevention of Type 2 Diabetes”, published by the Research Society for the Study of Diabetes in India (RSSDI), has found that regular yoga practice can reduce the risk of developing type 2 diabetes by up to 40%—especially in individuals already predisposed due to factors such as obesity, family history, or a sedentary lifestyle.

The findings were recently presented to the Union Health Minister and are among the first to explore yoga’s preventive role in diabetes, moving beyond earlier research that largely focused on managing blood sugar in people who already have the disease. The study was led by renowned endocrinologist Dr SV Madhu, whose team focused on high-risk groups to examine yoga’s long-term effects on metabolic health.

While previous studies examined how yoga helped manage diabetes, this research pivots to a vital question: Can yoga help prevent it altogether? The answer appears promising.

The researchers assessed participants who were at high risk for developing type 2 diabetes—those with insulin resistance, a family history of diabetes, or unhealthy lifestyle indicators like poor diet and lack of physical activity. Over the course of the study, individuals who practiced yoga consistently showed noticeable improvements in:

<ul><li>Fasting blood sugar levels</li><li>Insulin sensitivity</li><li>Waist circumference and BMI</li><li>Stress and cortisol levels</li><li>Overall metabolic balance</li></ul>

The combined impact of movement, mindful breathing, and meditation, the study notes, contributes to a more regulated stress response system—a key factor in maintaining stable insulin and glucose levels.

Yoga activates the parasympathetic nervous system, also known as the body’s "rest and digest" mode. This downregulates stress hormones like cortisol, which, when chronically high, are known to spike blood sugar and reduce insulin sensitivity.

Additionally, certain yoga poses stimulate abdominal organs such as the pancreas and liver, both central to metabolic regulation. Stretching, twisting, and deep breathing help improve digestion, circulation, and hormonal balance, all of which play a critical role in metabolic disease prevention.

<h4>5 Yoga Poses That May Support Diabetes Prevention</h4>

If you’re looking to incorporate yoga into your routine with prevention in mind, here are five asanas the study recommends:

This standing posture improves digestion and opens the body’s side lines. Its gentle twisting action massages the abdominal organs and supports better metabolism.

A heart-opener and back-strengthener, this pose stretches the abdomen and stimulates the pancreas. It’s great for reducing spinal tension and post-meal sluggishness.

<h5>Paschimottanasana (Seated Forward Bend):</h5>

Though it looks simple, this calming pose eases stress and stimulates the internal organs. Over time, it may help improve insulin sensitivity.

In this energizing posture, lifting both upper and lower body activates core muscles and stimulates the pancreas. It also enhances circulation and is a great addition to morning routines.

<h5>Ardha Matsyendrasana (Half Spinal Twist):</h5>

This classic seated twist supports liver detoxification, improves digestion, and balances hormones—important factors in diabetes prevention.

yoga for diabetes

yoga

diabetes

yoga diabetes

Yoga might be more than a wellness trend or a stress-busting tool. A new study titled “Yoga and Prevention of Type 2 Diabetes”, published by the Research Society for the Study of Diabetes in India (RSSDI), has found that regular yoga practice can reduce the risk of developing type 2 diabetes by up to 40%—especially in individuals already predisposed due to factors such as obesity, family history, or a sedentary lifestyle.The findings were recently presented to the Union Health Minister and are among the first to explore yoga’s preventive role in diabetes, moving beyond earlier research that largely focused on managing blood sugar in people who already have the disease. The study was led by renowned endocrinologist Dr SV Madhu, whose team focused on high-risk groups to examine yoga’s long-term effects on metabolic health.Can Yoga Prevent Diabetes?While previous studies examined how yoga helped manage diabetes, this research pivots to a vital question: Can yoga help prevent it altogether? The answer appears promising.The researchers assessed participants who were at high risk for developing type 2 diabetes—those with insulin resistance, a family history of diabetes, or unhealthy lifestyle indicators like poor diet and lack of physical activity. Over the course of the study, individuals who practiced yoga consistently showed noticeable improvements in:Fasting blood sugar levelsInsulin sensitivityWaist circumference and BMIStress and cortisol levelsOverall metabolic balanceThe combined impact of movement, mindful breathing, and meditation, the study notes, contributes to a more regulated stress response system—a key factor in maintaining stable insulin and glucose levels.How Does Yoga Help?Yoga activates the parasympathetic nervous system, also known as the body’s "rest and digest" mode. This downregulates stress hormones like cortisol, which, when chronically high, are known to spike blood sugar and reduce insulin sensitivity.Additionally, certain yoga poses stimulate abdominal organs such as the pancreas and liver, both central to metabolic regulation. Stretching, twisting, and deep breathing help improve digestion, circulation, and hormonal balance, all of which play a critical role in metabolic disease prevention.5 Yoga Poses That May Support Diabetes PreventionIf you’re looking to incorporate yoga into your routine with prevention in mind, here are five asanas the study recommends:Trikonasana (Triangle Pose):This standing posture improves digestion and opens the body’s side lines. Its gentle twisting action massages the abdominal organs and supports better metabolism.Bhujangasana (Cobra Pose):A heart-opener and back-strengthener, this pose stretches the abdomen and stimulates the pancreas. It’s great for reducing spinal tension and post-meal sluggishness.Paschimottanasana (Seated Forward Bend):Though it looks simple, this calming pose eases stress and stimulates the internal organs. Over time, it may help improve insulin sensitivity.Dhanurasana (Bow Pose):In this energizing posture, lifting both upper and lower body activates core muscles and stimulates the pancreas. It also enhances circulation and is a great addition to morning routines.Ardha Matsyendrasana (Half Spinal Twist):This classic seated twist supports liver detoxification, improves digestion, and balances hormones—important factors in diabetes prevention.

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Not 10,00, But 7,000 Steps A Day Could Be the Key to Better Health, Finds Study

Quick Stories

Daily Yoga Could Cut Diabetes By 40%, Says New Study

Does Your Metabolism Really Slow Down With Age? Here Is The Truth

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Health Conditions A-Z

Loving Perfection and Cleanliness Does Not Mean You Have OCD: Here Is What The Disorder Actually Means

Daily Yoga Could Cut Diabetes By 40%, Says New Study

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