While 10,000 steps a day is a common fitness goal, a new study published in The Lancet Public Health suggests that even 7,000 steps daily can significantly reduce health risks. Previous research has linked 10,000 steps to a lower risk of cardiovascular disease, type 2 diabetes, dementia, obesity, and mental health issues.
Scientists analyzed studies from 2014-2025 involving over 16,000 adults across 35 groups to understand the relationship between daily steps and health. They found that participants who walked approximately 7,000 steps each day experienced a reduction in seven health risks: all-cause mortality (47%), cancer (6%), cardiovascular disease (25%), dementia (38%), depression (22%), falls (28%), and type 2 diabetes (14%).
"These findings are important because step counters are becoming so popular that people want to know what targets they should aim for," said Professor Melody Ding from the Sydney School of Public Health at the University of Sydney, Australia, and co-author of the study.
Professor Ding explained that general health recommendations often focus on total minutes of moderate to vigorous physical activity per week, typically 150-300 minutes. However, tracking these minutes can be challenging due to the short, sporadic nature of many activities. Step count offers a simpler, more accessible metric for many people.
The study also found benefits for those taking fewer steps. Participants averaging 4,000 steps a day still showed better health outcomes compared to those taking around 2,000. Increasing steps from 2,000 to 4,000 or 5,000 provides health advantages, even if 7,000 isn't reached.
 |
People walking for exercise along the Han River, Da Nang. Photo: Nguyen Dong |
People walking for exercise along the Han River, Da Nang. Photo: Nguyen Dong
Doctor Nissi Suppogu, Medical Director of the Women’s Heart Center at MemorialCare Heart & Vascular Institute in Long Beach, California, USA, clarified that the total step count includes all movement throughout the day, not just dedicated exercise. This makes the goal more achievable and encouraging for less active individuals. Walking can be integrated into daily life—at home, on the street, in the office, or at the park—without significant time or cost.
Anh Ngoc (Medical News Today)
