In recent years, the concept of walking 10,000 steps daily has become synonymous with achieving a healthy lifestyle, thanks in part to the popularity of fitness trackers like Fitbits and Apple Watches. However, a groundbreaking new study suggests that this number may not be as critical as previously thought. For those leading busy lives, achieving that magic step count can be quite challenging, often requiring about an hour and a half of walking. Fortunately, research indicates that a more realistic target of 7,000 steps may significantly reduce the risk of mortality and improve overall health.
Published in the esteemed journal The Lancet Public Health, this recent study analyzed data from 57 different studies conducted between 2014 and 2025 across more than 10 countries, including the U.S., U.K., Australia, and Japan. Researchers assessed the health outcomes of approximately 160,000 individuals who walked between 2,000 and 10,000 steps per day, comparing the results based on 1,000-step increments. The findings revealed that walking just 7,000 steps daily can lead to a remarkable array of health benefits:
47% reduction in all-cause mortality (similar to those who achieve the 10,000-step goal) 38% reduction in dementia risk (only a 7% additional reduction for those walking 10,000 steps) 28% decrease in fall risk 25% reduction in cardiovascular disease 22% decline in depression rates 14% reduction in type 2 diabetes risk 6% decrease in cancer riskAccording to Dr. Katherine Owen, co-author and chief analyst of the study from the University of Sydney’s School of Public Health, “For people who are already active, 10,000 steps a day is great. But beyond 7,000 steps, the extra benefits for most of the health outcomes we looked at were modest.” This statement emphasizes that while achieving higher step counts can be beneficial, the advantages of reaching 7,000 steps are substantial and should not be overlooked.
Additionally, Dr. Melody Ding, another study co-author and epidemiologist, noted, “For those who cannot yet achieve 7,000 steps a day, even small increases in step counts, such as moving from 2,000 to 4,000 steps a day, are associated with significant health gains.” This shift in focus from perfection to progress is essential for individuals looking to improve their health gradually.
This latest study is not an isolated case; numerous researchers have corroborated similar findings. A pivotal study published in 2023 in the European Journal of Preventive Cardiology stated that taking as few as 3,867 daily steps significantly lowers the risk of all-cause mortality, while just 2,337 steps can reduce cardiovascular mortality risk. Andrew White, a certified personal trainer, highlights that walking promotes better heart health by enhancing circulation, which is vital for maintaining good cardiovascular function.
Moreover, walking is a weight-bearing exercise that can improve bone density, thereby reducing the risk of osteoporosis. Another study indicated that achieving just 4,000 steps can offer neuroprotective benefits, significantly lowering the risk of dementia and Alzheimer’s disease.
If counting steps feels cumbersome, recent research published in the Journal of the American Medical Directors Association found that engaging in just 35 minutes of moderate to vigorous physical activity weekly can lower the risk of dementia by 41%. Furthermore, a separate study demonstrated that even a brief daily walk of 11 minutes can reduce the risk of premature death by 25%.
The insights from this accumulating body of research encourage a shift in perspective regarding daily walking goals. While the 10,000 steps benchmark has its merits, it is clear that achieving 7,000 steps can provide substantial health benefits and is a more achievable target for many. Always consult with healthcare professionals regarding medication and health questions to ensure you are on the right track for your wellness journey.
