Pippa AndrewsThe BBC recently reported on research published in the Lancet Public Health, which found that walking 7,000 steps a day can be enough to help cut health risks; from all-cause mortality, cardiovascular disease, cancer and type 2 diabetes to mental health outcomes.
The findings suggest 7,000 steps may be a more realistic target than 10,000 steps; often seen as the benchmark to reach “but it’s [10,000 steps] not evidence based” according to one commentator quoted in the BBC’s article.
The researchers hope their findings will help shape future public health guidelines. And at a time when the UK Government is focused on better supporting people to get work, stay in work and thrive, we hope the findings will also help further encourage employers to prioritise healthy habit formation in workplace wellness programmes.
This is a goal that we’ve been pioneering for years at Vitality. And we’ve got the long-term evidence to give individuals and businesses solid reasons why it makes sense; evidence that aligns with the Lancet study’s findings.
We’ve long-held that turning small, positive behaviours – such as walking – into lasting habits, can help people live longer, in good health. This, in turn, translates into better outcomes for business; from reduced absence and healthcare costs to improved productivity.
The Vitality Habit Index, in partnership with the London School of Economics, looked at the health habits of more than 1 million Vitality members across South Africa and the UK over a 10-year period, mapping their behaviours to understand how to make healthier habits.
Similarly to the Lancet study, we found that, for optimal health gains, 7,500 steps three times a week should represent the goal. However, the findings also go further than this, revealing that the ‘sweet spot’ for achievable and maintainable habit formation was just 5,000 steps 3x a week.
For inactive people, even 2,500 steps four times a week can bring results. Plus, it’s never too little or too late to make a difference; age alone should never be seen as a prohibitive factor.
We found improvements in life expectancy increased in line with the increase in steps, from 15% at 2,500 steps (four times a week), to 27% at 7,500 steps (three times a week).
In short, we can live longer and healthier lives from small lifestyle changes. Studies show that about 40% of our daily lives are controlled by habits. And through the Vitality Habit Index, we found that it only takes around seven to 15 weeks to form a habit.
Plus, in true virtuous circle fashion, good habits tend to lead to more good habits. Our findings demonstrate a correlation between healthy physical activity habits and nutrition, sleep and mental health outcomes.
As per the Lancet study, we also found that healthy habits can reduce the incidence of diseases like cancer and type 2 diabetes.
Of course, all this brings benefits to business, as well as individuals. Healthy habits are evidenced to have a positive knock-on effect on employee benefits, reducing healthcare and risk costs.
Also, on productivity. With year-on-year productivity continuing to decline across the UK, Vitality has previously reported that inactive employees lose 28% more productive time than those who regularly exercise.
So, how can employers prioritise habit-based interventions in the workplace?
· Develop a health and wellbeing strategy, with relevant and targeted interventions, developed around specific business needs and context and your workforce. The strategy should be supported by data and reporting mechanisms to monitor progress and understand the impact.
· Integrate physical activity initiatives into workplace wellness programmes and daily routines, to improve mental health and productivity. This can include standing desks, cycling schemes, or encouraging lunchtime walks or activity away from the desk. Consider creating team-based step challenges, such as those available for businesses through the Vitality member app. The emphasis should be on fun, inclusive challenges that create social engagement and stimulate step-based activity; in particular, for those employees who – for whatever reason – are less active. Whatever you do, ensure data-driven measurement of the impacts.
· Finally, with respect to any interventions, bear in mind the importance of ‘health laddering’ – the three steps to successful habit formation, namely: 1. Set a target; 2. Start small; 3. Repeat then intensify.
Pippa Andrews is director of corporate business at Vitality
