Walking fewer steps still shows major health benefits, reducing the risk of death and chronic disease.
New Research Challenges the 10,000-Step Myth
For years, 10,000 steps a day has been promoted as the gold standard for physical fitness. But new findings suggest that you don’t need to reach that benchmark to see real health improvements. A global review led by Professor Melody Ding from the University of Sydney has revealed that walking just 7000 steps per day may be enough to significantly improve health and lower the risk of death. The study, which analyzed data from 57 research papers across more than 10 countries, was recently published in The Lancet Public Health journal.
The research team assessed how daily step counts affect health outcomes such as heart disease, dementia, depression, type 2 diabetes, and cancer. Their conclusion: reaching 7,000 steps a day could reduce the risk of death by 47%, nearly the same as hitting the widely touted 10,000-step goal. Other benefits include a 38% lower risk of developing dementia and a 22% reduced risk of type 2 diabetes. “Any increase in daily steps, even modest ones like 4,000 steps, delivers health benefits compared to very low activity levels,” said Professor Ding.
7,000 Steps a Day Small Increases, Big Benefits
One of the study’s most important insights is the value of incremental improvement. People moving from 2,000 steps to 4,000 steps daily still saw “significant health gains.” According to the researchers, benefits increased further with step counts up to 7,000, but gains beyond that point slowed. “Aiming for 7000 steps is a realistic and effective goal,” Professor Ding said. While 10,000 steps can offer added benefits, it’s not a strict requirement for improved well-being.
The study also highlights that walking does not need to be formal or structured. Every day movements, such as walking to a nearby store, taking the stairs, or getting off public transport a stop early, all count toward daily steps. “Small, incidental bouts throughout the day add up and contribute to health,” Ding emphasized. This flexibility makes walking one of the most accessible and low-cost ways to support physical and mental health.
Next Steps a Day for Guidelines and Future Research
While the study shows promising results, the researchers did point out a few limitations. For example, people already suffering from illness may naturally take fewer steps, which can affect data accuracy. In addition, variations in age and health status might change how step counts affect individuals, but there wasn’t enough data across all outcomes to explore those differences deeply.
Professor Ding stressed that walking alone is not a complete solution. “It’s important to also include strength and mobility exercises in your weekly routine,” she said. Still, the takeaway is clear: meaningful progress doesn’t require perfection. The research is expected to inform new physical activity guidelines in the future, with an emphasis on gradual improvement over strict goals.
“This research helps shift the focus from perfection to progress,” Ding concluded. “Even small increases in movement can lead to real, measurable health benefits.”
Also read :– Adding 1,000 Steps a Day Can Lower Depression Risk, Study Finds
