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Just 7,000 steps a day could be enough to improve your health

Just 7,000 steps a day could be enough to improve your health

Metro4 days ago
Hiyah Zaidi Published July 24, 2025 11:30am Link is copied Comments Think 10,000 steps is too much? Try 7,000 steps a day instead, as new research has suggested that could be enough to boost your brainpower and help protect against a range of different diseases, such as heart disease, dementia, depression and cancer. The target of 10,000 steps a day is thought to have begun as a campaign promoting pedometers in Japan, however research has suggested it could do some good for your health, too. So, what is recommended by experts? (Picture: Getty) The NHS recommends a brisk 10-minute walk a day, which they say has a lot of health benefits. However, the World Health Organisation says we need at least 150 minutes of moderate activity a week (2 hours 30 minutes) or 75 minutes (one hour 15 minutes) of vigorous intensity activity a week, which should at least be spread evenly over 4 to 5 days a week. So, 7,000 steps a day may be a realistic and manageable way of hitting those targets and getting the health benefits of walking. Plus, it's free (Picture: Getty) The researchers looked at data from more than 160,000 adults from 57 studies conducted between 2014 to 2025. This type of study is known as a meta-analysis, which analyses different studies to come to an overall conclusion about a topic. The studies were conducted in more than 10 countries, including Australia, UK, US and Japan. The aim was to look at the impact that different daily step counts have on the chance of dying from cardiovascular disease and cancer, as well as the chance of developing diseases such as cancer, type 2 diabetes, dementia and depression (Picture: Getty) The researchers found that walking 7,000 steps a day, compared to just 2,000 steps, reduced the risk of death by 47%, which was almost the same benefit as walking 10,000 steps per day. They also found that dementia risk dropped by 38% from walking 7,000 steps a day, and a further 7% from walking 10,000 steps. Risk of type 2 diabetes fell by 22% from walking 10,000 steps a day and reduced to 27% at 12,000 steps. Compared to walking 2,000 steps a day, 7,000 steps reduced the risk of cancer by 6% and depression by 22% (Picture: Getty) Lead author Professor Melody Ding said: 'Aiming for 7,000 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. However, for those who cannot yet achieve 7,000 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 7,000 steps a day can significantly improve eight major health outcomes - including reducing risk of cardiovascular disease, dementia and depressive symptoms' (Picture: Getty) Now, the researchers are working with the Australian government to use the evidence from this study to inform future updates to physical activity guidelines. Professor Ding said: 'Our research helps to shift the focus from perfection to progress. Even small increases in daily movement can lead to meaningful health improvements.' 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 (Picture: Getty) This obviously depends on how fast you walk. According to Calculate.io, if you walk at an average speed of 3.2mph, or 5.1 km/h, which is around the average speed people walk, 7,000 steps should take around 1 hour and 4 minutes. Someone a little slower, at 2.5 mph will take around 1 hour and 21 minutes, and someone faster who walks at 4mph will take around 50 minutes (Picture: Getty)
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'It destroyed my life': The drug addiction leaving users in chronic pain
'It destroyed my life': The drug addiction leaving users in chronic pain

Sky News

time10 minutes ago

  • Sky News

'It destroyed my life': The drug addiction leaving users in chronic pain

Nicole will always remember the first time she took ketamine. It was the start of a night out and she didn't want to drink. So instead, she picked up the bag of white powder she found in her friend's car. It was a decision that had life-altering consequences. "I tried it and remember having it and just thinking, this is it," she recalls. "This is my saviour. This is my drug." Instead of rescuing her from her mental health struggles like she hoped it would, ketamine sent her into a spiral. Less than four years on, the 31-year-old mother of one from Southport is now living in a detox centre, separated from her son and living in chronic pain. 9:33 Nicole's journey from recreational use to a deep addiction that caused her severe bladder and kidney problems may be just one extreme case, but ketamine use is now at record levels. Experts believe this could cause a tidal wave of issues the country is not prepared for, placing severe pressure on the NHS, as well as addiction and mental health services. Currently a Class B drug, ketamine is used in clinical settings as an anaesthetic for people and animals. It is usually taken recreationally as a crushed powder, but also sometimes injected or swallowed - making people feel detached and dreamlike. Referred to as "ket" and "special k", it's easily available and costs around £30 a gram. Between 2023 and 2024, the number of children and young people who reported having a problem with the drug surpassed cocaine for the first time. The number of ketamine deaths in England and Wales also increased from seven in 2015 to 53 in 2023. 'I don't remember the last three years' I met Nicole at Birchwood, a residential drug and alcohol detox facility on the Wirral. In the week before I arrived, 14 out of 25 beds were taken by ketamine users. As we walk through the corridors, Birchwood manager Jo Moore tells me that in more than two decades of working in healthcare, she's never dealt with a challenge as big as the wave of people she's seeing addicted to ketamine, arriving with extreme and complex health issues. "They're all presenting with urinary incontinence, some can't even walk, they've lost their muscle tone, some are in wheelchairs, and the crippling pain they're going through is significant," she says. As well as running Birchwood, Jo speaks about the drug at conferences and holds a weekly video call, offering support for a growing group of parents whose children are addicted. I also met Callum, who describes himself simply as "just a lad from Cheshire ways". While speaking, he often pauses for thought, struck by how quickly his life has taken a turn since his addiction began three years ago. When his dad died following a struggle with alcoholism, Callum, who had been his carer, turned to ketamine. Until then, the 24-year-old had only taken the drug at festivals, but it quickly took over his life. "I was so out of it constantly," he says. "I don't remember the last three years properly because of just, you know, you've taken it the whole time." Daily use nearly cost Callum his life. He had multiple organ issues and weighed just six stone by the time Jo, who knew his family, told his mother that he needed to come to rehab. Callum's experience is a reminder of how hard it can be to break a dependency on ketamine. As an anaesthetic, it creates a vicious cycle. Users need it to help ease the pain it causes them. "It's only once you get off the ketamine you realise the pain that you've got and the problems that you've got," Callum tells me. "When you're on it, you know you've sort of got pains, but you don't think they're that bad. "People I know drank for 30, 40 years and my liver is worse than theirs, just from ketamine alone." 'Ketamine destroyed my life' Nicole also turned to ketamine because it felt like a way out. She'd had a difficult childhood, been in an abusive relationship as an adult and struggled with mental health issues her whole life. In a moment of blunt honesty, she tells me she does not regret taking ketamine. "If I didn't take ketamine in that period of time, I wouldn't be here," she says. "It was a coping mechanism for a while, before it destroyed my life." As her bladder and kidneys deteriorated, Nicole was taken to hospital several times, often treated by medics who could not understand the problems caused by heavy ketamine use. On one occasion, she was sent home with chlamydia tablets. On another, she had an invasive kidney procedure with no anaesthetic, because doctors were concerned about giving her pain relief due to her ketamine use. Becoming more animated, Nicole tells me: "To be in that situation where you need help, you don't know what's going on yourself, the only place you can go to is the hospital and not even they know what is going on with you. That is like a complete state of isolation, loneliness." Nicole now starts her days in severe agony. She says the chronic pain will last the rest of her life, and pauses at one point in conversation to tell me her bladder is spasming as we speak. Despite how difficult the last few years have been for them, Nicole and Callum both have hopes for their lives beyond Birchwood. In the months after I met him, Callum successfully completed his detox and rehab. He has also made good on a promise to "get his life back on track" by finding a full-time job. Things have been more difficult for Nicole, who is still in Birchwood and has been in and out of hospital for a range of bladder and kidney complications. She is still waiting to find out whether her bladder will be removed. Nicole has made it her mission to raise awareness, posting regularly on TikTok about her appointments and her day-to-day life. Her ultimate hope is to one day join Jo in delivering talks across the country about the drug and its dangers. Life-changing injuries within a year Away from Birchwood, the struggles of people like Callum and Nicole are also being felt in the NHS. Alison Downey is a consultant urologist at Pinderfields Hospital in West Yorkshire, where "ketamine bladder" has become an increasingly common phrase to describe the severe damage the drug can do. "We've seen an explosion in numbers over the past, particularly two to three years," she says. "Maybe about four or five years ago we would have one or two cases a month, we're now seeing eight or nine a month." Ms Downey says while urologists are continuing to learn about the drug's impact, there is one certainty: ketamine causes complex challenges for medics. "There's no other drug that does this amount of damage this quickly to your kidneys and your bladder," she says. "We obviously see patients who have drug addiction problems from heroin and cocaine in A&E or on the wards, but ketamine has this very specific, quick damage to the kidneys and bladder specifically that we just don't see in any other drug use." With balloons and a jug, Miss Downey explains the impact the drug can have on someone's bladder, reducing its capacity. "We know that the average (bladder) capacity of a person that's been using ketamine for a long amount of time is about 100ml, which is about the size of this balloon," she says. "If you compare that to a normal adult bladder, which holds about 500ml, so five of these balloons, you can see that the capacity is severely reduced. That can result in needing to go to the toilet every 15 to 20 minutes throughout the day or night." Framing the issues being seen on the frontline are the ongoing discussions around reclassification. Earlier this year, the government announced it would look into the possibility of making ketamine a Class A drug, which would carry greater penalties for making and selling it. Dr Caroline Copeland is a senior lecturer in pharmacology and toxicology at King's College London and also the director of the National Programme on Substance Use Mortality. For her, this debate is nuanced and needs to go beyond criminalisation. "I think that instead of necessarily focusing on the punitive measures, which is what comes with the reclassification, we need to be thinking more about how we can actually spend that time and money towards helping the people who are using ketamine and education programmes to stop people starting to use ketamine in the first place," she said. Dr Copeland also thinks reclassification needs to be a process that takes into account the wider context, because this is a drug that is commonplace and being used casually by many, without significant health consequences. She added: "Since ketamine was last reclassified from C to B, the landscape of its use has changed somewhat. "There's much more recreational use in a younger demographic. So we need to do a comprehensive assessment of its harms to determine whether it warrants escalating to being a Class A substance." However, for those whose lives have been changed by casual use spiralling into addiction, solutions are needed urgently. I can still remember Jo Moore's words as she walked me out of Birchwood on my first day of filming this story. She sees this as an issue that needs tackling, with a national framework to bring systems together. "We're really trying to fight, because we see the damage," she says. 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Nurses union to reject pay deal as strike vote looms
Nurses union to reject pay deal as strike vote looms

BBC News

time40 minutes ago

  • BBC News

Nurses union to reject pay deal as strike vote looms

Nurses will overwhelmingly reject their pay award in England this week, raising the possibility of strikes later in the year, the BBC Royal College of Nursing (RCN) has been holding a consultative vote on their 3.6% pay rise, previously describing it as "grotesque" to award nurses a lower increase than doctors, teachers, prison officers and the armed decision on formal strike action would not be made until later in the government accepted in May the pay review body's recommendations of a 3.6% rise for nurses this year. The union will announce the results of its indicative vote later this week but the BBC understands it will show an "overwhelming" rejection of the turnout is expected to be well over the 50% threshold needed for industrial union will demand ministers negotiate over the summer to avoid a formal ballot for strike action in the RCN is understood to be open to talks on wider pay structures, not just headline pay.A union spokesman said: "The results will be announced to our members later this week. As the largest part of the NHS workforce, nursing staff do not feel valued and the government must urgently begin to turn that around."On Friday the GMB union representing thousands of health workers, including ambulance crews, rejected the government's pay deal in an initial consultative GMB said its members voted by 67% against the 3.6% pay award offered for 2025/26 in union has written to Health Secretary Wes Streeting calling for an urgent meeting to discuss pay and other national secretary Rachel Harrison said: "Our national NHS and ambulance committees met on 24 July to discuss the ballot results and determine what the next steps should be."Today, we have written to Secretary of State Wes Streeting, asking him to meet with us to discuss pay and other issues of significant importance to GMB members."We await his reply with interest."Thousands of resident doctors in England, previously known as junior doctors, began a five-day strike on Friday after the government and the British Medical Association failed to reach an agreement over health secretary said while it was not possible to eliminate disruption to the NHS, it was being kept to a minimum.

Pharmacies warn of unsustainable demand for weight loss medication
Pharmacies warn of unsustainable demand for weight loss medication

South Wales Guardian

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  • South Wales Guardian

Pharmacies warn of unsustainable demand for weight loss medication

Many more patients are interested in using weight loss medication than are actually suitable for treatment, according to the National Pharmacy Association (NPA), which represents more than 6,000 independent community pharmacies. Some 21% of people who were interviewed in a NPA-commissioned poll agreed they had attempted to access weight loss treatments in the last year, either online or in person at a pharmacy, rising to 35% of 16 to 34-year-olds. This is compared to only 7% of those over 55. There were also 41% who agreed they would opt for weight loss treatments on the NHS if they were made available to them. This figure rose to 64% among 25 to 34-year-olds, despite many of these patients being unlikely to be clinically eligible. The NPA says the poll, in which 2,002 people were interviewed, reflects an increasing demand for private and NHS weight loss services. NPA chairman Olivier Picard said: 'Weight loss jabs are one of the biggest drug innovations this century, but growing demand for weight loss treatment highlights the need to make sure this is appropriate for those who want it. 'It's clear from this polling that many more people are interested in getting weight loss jabs than would actually be suitable for treatment. 'We want to make sure supplies are carefully managed so that those in most clinical need can benefit from weight loss medication.' Spiralling demand, fuelled partly by social media, could see people being tempted to resort to unregulated online suppliers instead of regulated pharmacies staffed by medical professionals, they fear. Online suppliers may not be offering weight loss jabs alongside a structured programme aimed at helping them change their behaviour. Wegovy and Mounjaro are among a number of drugs that are recommended to help tackle obesity on the NHS. Mounjaro and Wegovy are licensed by the Medicines and Healthcare products Regulatory Agency (MHRA) for use in patients with a BMI of over 30 or between 27 and 30 but with a weight-related co-morbidity. This occurs when an individual who has obesity develops another medical condition due to their weight. The NHS currently rolls out Mounjaro to patients with a BMI of over 40 and at least four co-morbidities, the NPA says. The NPA is calling for new regulations to protect patients buying weight loss medication online, so there is a full two-way consultation and all relevant historical medical records are reviewed before the treatment is prescribed. They are waiting for more details about the role pharmacies could play in the rollout of the NHS weight management programme. At least 85% of weight loss medication prescriptions were made by pharmacies in April this year, the NPA estimates. Mr Picard said: 'Pharmacists are experts in medication and many have extensive experience delivering weight loss injections as part of a package of care, including lifestyle advice. 'Pharmacies are well placed to help roll this treatment out on the NHS, and help people make the best use of these powerful medicines.'

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