A new global study has revealed that walking as few as 7,000 steps a day may significantly lower the risk of multiple serious health conditions, including dementia, depression, cancer, and heart disease.
The findings, published in The Lancet Public Health, challenge the long-held notion that 10,000 steps is the gold standard for daily physical activity.
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The study analysed data from more than 1,60,000 adults and found that walking 7,000 steps daily was associated with a notable decrease in the risk of a range of serious health conditions, including a 47% reduction in overall mortality.
Compared to those walking only 2,000 steps a day, individuals who reached 7,000 steps showed lower risks of dying from cancer, developing dementia or type 2 diabetes, experiencing depression, suffering from falls, and being diagnosed with cardiovascular disease.
The study, led by Professor Melody Ding from the University of Sydney, emphasized that although walking beyond 7,000 steps provides additional benefits, the rate of risk reduction starts to plateau. This makes 7,000 a more achievable target for many people who find 10,000 steps overwhelming.
“There is a return on investment for every extra 1,000 steps taken,” Prof. Ding said. “For those already meeting the 10,000-step goal, keep going. But for those less active, reaching 7,000 can offer comparable health benefits.”
Experts say the study debunks the myth of the rigid 10,000-step benchmark, which originated from marketing campaigns rather than scientific data. While step count is a useful metric, researchers note it doesn’t capture all forms of exercise, such as swimming or cycling.
