The Smartest Retirement Plan Involves Croquet
Thinking about retirement? Learn how Beryl found her passion for croquet before she retired, setting herself up for an active and social future.
For decades, the number 10,000 has been held up as the gold standard of daily fitness. A step count that promises a longer, healthier life. But it feels like an unforgiving daily marathon. It’s a number that can discourage before it ever inspires.
Wouldn’t it be better if the key to a longer life wasn't a marathon, but an enjoyable game of croquet? And what if the science showed that the biggest health benefits come from the moderate exercise you receive in a few games of croquet?
A landmark systematic review and meta-analysis published in the prestigious journal, The Lancet Public Health, has reshaped our understanding of daily steps and health.
The international research team analysed 57 studies from around the world and came to a surprising conclusion: you don't need to climb the 10,000-step mountain to achieve remarkable health outcomes.
The study found that the sweet spot for a longer life is much more accessible
"Although 10000 steps per day can still be a viable target for those who are more active, 7000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some."
The intimidating 10,000-step mountain was a myth. The real sweet spot for health was much lower than we thought.
After analysing data from nearly 50,000 people across four continents, researchers discovered something remarkable. For adults over 60, the benefit of walking is most between 6,000 and 8,000 steps per day.
This graph from the study shows it clearly: the steepest drop in health risk (the "Hazard ratio") happens in the first several thousand steps, with the benefits levelling off around the 7,000-step mark. (Source: Paluch et al, The Lancet Public Health, 2022)
The research compared the health outcomes of people taking different numbers of steps per day against a baseline of just 2,000 steps. The results were staggering.
This is fantastic news.
This isn't just about adding years to your life; it's about adding healthy, high-quality years.
And the best part? A typical game of croquet is one of the most enjoyable ways to get there.
You could walk on a treadmill, or, you could spend a couple of hours on a sunny afternoon playing a game of croquet.
A typical game of croquet involves constant, gentle movement. Players are walking to their next shot, positioning themselves for a hoop, and circling the court to plan their strategy. Without even thinking about it, a player can easily cover three to four kilometres in a single game, comfortably clocking up 5,000 to 7,000 steps.
It’s the ultimate form of incidental exercise. An activity that is so integrated into an enjoyable pastime that you barely notice you’re doing it.
But the benefits of croquet go far beyond simple step counts.
Over a couple of hours on the lawn, players are in constant, gentle motion—walking to their ball, planning their next move, and circling the court. Without the monotonous grind of a treadmill, a player can easily clock up thousands of steps, comfortably reaching that 7,000-step sweet spot while engaging in a strategic and social game.
The study synthesised evidence across a huge range of health outcomes, making its findings incredibly robust.
"This study examines the prospective dose-response association between daily steps and a wide range of health outcomes, including
- all-cause mortality,
- cardiovascular disease incidence and mortality,
- type 2 diabetes incidence,
- cancer incidence and mortality,
- dementia,
- depressive symptoms,
- physical function,
- and falls."
(Source: The Lancet Public Health, 2025)
Perhaps the most encouraging message from the research is that you don't have to wait until you hit 7,000 steps to see a benefit. The journey is just as important as the destination.
The study makes it clear that every step counts. Even small increases in daily activity deliver significant rewards, making the first step the most important one you can take.
"Importantly, even a modest step count was associated with lower risk.
For example, 4000 steps per day compared with 2000 steps per day was associated with substantial risk reduction, such as a 36% lower risk in all-cause mortality."
(Source: The Lancet Public Health, 2025)
The science sends a message that a healthier life is easily possible with croquet. Enjoying the tactical complexity and technical skills of croquet while also making the recommended 6,000 daily steps is a great way to stay feeling young. Its as simple as ‘one more game on the lawn’.
Ready to croquet your way to a healthier life? Find a club near you for a come-and-try day and discover if croquet is the game you are looking for.
[Link to Croquet Queensland ‘come-and-try’ Page]
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