Regular daily walking for around 7,000 steps might shield you from various health problems
In a groundbreaking analysis published in The Lancet Public Health, researchers have found that walking 7,000 steps a day provides nearly the same substantial health benefits as the traditional 10,000 steps target. This revelation challenges the popular 10,000 steps goal, offering a more achievable target that still supports reduced risk for a broad range of chronic diseases and mortality.
The study, reviewed by more than 50 studies from countries including Australia, USA, UK, and Japan, published between 2014 and 2025, emphasizes the concept of "progress over perfection." Professor Ding, from the Sydney School of Public Health at Australia's University of Sydney, states that even small increases in daily movement can lead to meaningful health improvements.
Key health benefits at 7,000 steps per day compared to 10,000 include:
- A 47% lower risk of all-cause mortality, almost equivalent to the benefits of the traditional 10,000 steps target.
- A 38% lower risk of dementia.
- A 22% lower risk of type 2 diabetes.
- A 6% lower risk of cancer (although not specified in the study).
- A 25% lower risk of cardiovascular disease (not specified in the study).
- A 22% lower risk of depression.
- A 28% lower risk of falls.
The extra benefits for most health outcomes, beyond 7,000 steps, were found to be modest. This means that people already exceeding 10,000 steps daily are encouraged to maintain their levels, but those aiming for 7,000 steps also gain major benefits without needing to reach 10,000.
Research from CARE Australia shows that only around 7% of Australians average more than the recommended 10,000 steps, and the average adult only walks around 4,000 steps a day. According to self-reported data from the Australian Bureau of Statistics, 78% of adults aged 18 to 64 were not physically active enough, with 75% for men and 80% for women.
The analysis found significant improvements in health when participants changed from 2,000 to 5,000 steps a day and again when people increased from 5,000 to 7,000 daily steps. A sedentary lifestyle, defined as fewer than 5,000 steps a day, was associated with increased health risks.
In 2018, physical inactivity was a risk factor attributable to almost 8,300 deaths a year in Australia, as per the Australian Burden of Disease Study. The research team is collaborating with the Australian government to inform future updates to the physical activity guidelines.
Originally published by Cosmos under the title "7,000 steps a day could protect from a range of health issues," this study provides hope for those who struggle to meet traditional exercise guidelines. By focusing on progress rather than perfection, individuals can take steps towards a healthier lifestyle and improved overall wellbeing.
In light of the study findings, incorporating supplements and fitness-and-exercise regimens, along with adhering to a balanced nutrition, can further enhance a person's health-and-wellness by reducing the risks of various diseases, such as all-cause mortality, dementia, type 2 diabetes, cancer, cardiovascular disease, depression, and falls. This holistic approach, including regular physical activity, adhering to a 7,000-step daily target, and making nutritious food choices, supports the science of maintaining a healthy lifestyle and optimal health.
