A new study has cast doubt on the 10,000 steps-a-day guideline, showing that 7,000 steps can effectively lower the risk of chronic disease and early death.
The study is published in The Lancet Public Health, the study reviewed data from 35 studies conducted globally between 2014 and 2025, covering over 16,000 adults.
10,000 Steps to a New Standard: Reassessing Health Goals
The 10,000-steps-a-day target has long been marketed as the gold standard for health— a figure popularised by fitness trackers and wellness campaigns rather than scientific evidence.
The previous research linked higher activity levels to reduced risks of cardiovascular disease, type 2 diabetes, dementia, and depression. However, this new study challenges that conventional wisdom.
Melody Ding, PhD, professor at the University of Sydney and lead author of the new study, explained that the evidence behind the 10,000-step goal has always been unclear. “The popular 10,000-steps-a-day goal isn’t actually based on solid evidence. Our review sought to clarify how many steps per day are linked to meaningful health benefits,” she said.
Key Findings: 7,000 Steps Linked to Significant Health Benefits
The study found that walking 7,000 steps daily was associated with reductions in:
- All-cause mortality by 47%
- Cardiovascular disease by 25%
- Dementia by 38%
- Depression by 22%
- Falls by 28%
- Type 2 diabetes by 14%
- Cancer by 6%
“Any increase in daily steps, even modest ones like 4,000 steps, delivers health benefits compared to very low activity levels.” Ding stated.
She further noted that, when possible, targeting around 7,000 steps per day can substantially reduce risks for many chronic diseases and adverse health outcomes. “Higher step counts beyond 7,000 bring extra benefits, but at a slower rate,” she said. “If you’re already very active and consistently hitting 10,000+ steps, keep it up — there’s no need to cut back.”
Modest Increases in Step Counts Also Deliver Health Benefits
The study also confirmed that even small increases in step counts matter. “Increasing step counts from 2,000 to 4,000 or 5,000 is still associated with health benefits, even if one doesn’t achieve 7,000,” Ding explained.
The Practicality of Walking: Experts Stress Accessibility for All
Cardiologist Dr. Nissi Suppogu of California said the findings offer practical advice for the general public. “Physical activity, or steps in this case, is something they can do at home, in their yard, on their street, in the office, by a park or path. They don’t have to make time or pay to go to a gym. There are no excuses. All you need to do is just get up and move!”
“7,000 steps seems more achievable than 10,000 steps daily—a magic number for health benefits when really it has no significant clinical evidence to support this pervasive claim.” She added.
Physical Activity Doesn’t Need to Be Intense for Health Benefits
Dr. Kanwar Kelley, a California physician specialising in lifestyle medicine, emphasised that exercise does not need to be intense to be beneficial. “This study confirms what we have been recommending, that physical activity is important for overall longevity and health. It also confirms that the activity does not have to be overly strenuous.”
“There is a benefit from any increase in physical activity and it should continue to be recommended for all populations.” He concluded.
The recent research suggests that improving health doesn’t require expensive programmes or extreme regimens. Walking 7,000 steps a day is a practical and achievable way to reduce health risks. The authors of the study hope their findings will drive future health guidelines toward realistic, evidence-based targets.