Daily Walking of Around 7,000 Steps Provides Substantial Health Benefits, According to Studies
A new study published in The Lancet Public Health suggests that walking 7,000 steps a day offers significant health benefits and is associated with a lower risk of early death, as well as reductions in the risk of several major diseases.
The research, led by the University of Sydney, analyzed data from 57 studies across more than ten countries conducted between 2014 and 2025. The findings suggest that a daily step goal of 7,000 steps provides similar broad health benefits to the traditionally recommended 10,000 steps, while being a more achievable and realistic target for most people.
Walking 7,000 steps a day is linked to a dramatically lower risk of a broad range of serious health problems. According to the study, this target is associated with a 47% reduction in all-cause mortality (risk of premature death), a 25% reduction in cardiovascular disease risk, a 38% reduction in dementia risk, a 14% reduction in type 2 diabetes risk, a 6% reduction in cancer risk, a 22% reduction in depression symptoms, and a 28% reduction in fall risk.
The study also highlights that even smaller increases in daily steps—such as going from 2,000 to 4,000 steps—still yield meaningful health improvements. This evidence supports shifting the focus from perfect adherence to the 10,000-step goal toward achievable progress that substantially improves multiple health outcomes.
Paddy Dempsey, a study co-author and medical researcher at Cambridge University, stated that you don't need to hit 10,000 steps a day to get major health benefits. He encourages people not to be discouraged and to aim for gradual increases in their daily step count. For those finding 7,000 steps daunting, Dempsey suggests starting by adding 1,000 steps, which is approximately 10-15 minutes of light walking spread across the day.
Andrew Scott, a researcher at the University of Portsmouth, states that the study demonstrates that more physical activity is always better. However, he advises people not to focus too much on the exact number of steps, particularly on days where activity is limited. Scott encourages people to engage in regular physical activity throughout the week to meet the World Health Organization's recommendation of at least 150 minutes of moderate to intense physical activity a week.
The benefits of walking in terms of health improvements tend to level off after 7,000 steps. Walking 7,000 steps a day nearly halves people's risk of early death from all causes, compared to 2,000 steps. It's important to note that the study found that walking 7,000 steps a day is associated with lower rates of cancer, but this was based on less evidence. Similarly, the study does not explicitly state a new, specific link between walking 7,000 steps a day and lower rates of falls, but these associations were previously found based on less evidence.
Dempsey also emphasizes that people already managing 10,000 or more steps should continue their efforts. The widely promoted target for steps is 10,000, which originated from a 1960s marketing campaign. However, this new research suggests that 7,000 steps a day is a more realistic and beneficial goal for most people.
In summary, walking 7,000 steps a day is a realistic, evidence-based target that delivers major public health benefits, including longevity and lower risk of chronic diseases and mental health conditions. It's a achievable goal that encourages people to make progress towards a healthier lifestyle, rather than striving for an unattainable target.
Science indicates that walking 7,000 steps a day can significantly improve health-and-wellness, as it's associated with lower risks of various diseases, including cardiovascular disease, dementia, type 2 diabetes, cancer, and depression. Fitness-and-exercise takes a crucial role, as even incremental increases towards the 7,000 steps can offer meaningful health enhancements.
