New research suggests that walking 7,000 steps per day could be sufficient to yield significant health improvements, challenging the long-standing focus on 10,000 steps as the gold standard.
The study, published in The Lancet Public Health, links increased daily steps to reduced risks of conditions ranging from cancer and dementia to depression and cardiovascular disease.
Analyzing data from over 160,000 adults, researchers found that individuals who walked 7,000 steps daily saw notable risk reductions compared to those taking just 2,000 steps.
Specifically, the risk of dying from cancer dropped by 37%, dementia risk fell by 38%, and overall mortality risk decreased by 47%. Additional benefits included a 25% lower risk of cardiovascular disease, a 22% reduction in depression risk, and a 14% lower risk of type 2 diabetes.
While the study does not account for exercise intensity or quality, it highlights a clear “return on investment” with each additional 1,000 steps. Even 4,000 steps per day reduced disease risk compared to very low activity levels, researchers noted.
Risk reduction continues beyond 7,000 steps, but the rate of improvement slows, making 7,000 a practical target for inactive individuals.
Melody Ding, professor of public health at the University of Sydney and lead author, emphasized that active individuals maintaining 10,000 steps should continue, but 7,000 steps offer “almost comparable benefits” for those struggling to reach higher counts. “For those far from 10,000 steps, 7,000 is a realistic goal with meaningful payoffs,” she said.
Experts praised the findings for dispelling the 10,000-step myth. Dr. Daniel Bailey, from Brunel University London, noted that small increases—like an extra 1,000 steps daily—deliver health gains, and 5,000–7,000 steps are more achievable for many. Dr. Andrew Scott, from the University of Portsmouth, added that step counts miss non-weight-bearing activities like cycling or swimming, but walking remains a simple, accessible option.
June Davison, a senior cardiac nurse at the British Heart Foundation, encouraged integrating “activity snacks”—such as walking during calls or lunch breaks—to build toward 150 minutes of weekly moderate activity, reinforcing that consistency matters more than hitting arbitrary high targets.
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