Today, it’s easier than ever to monitor your daily physical activity with everything from expensive wearable tech to just your phone. If you’re like many people who find themselves sitting for more than nine hours daily, it might be time to, well, get moving a bit more.
So, how many steps should you try to hit for a longer, healthier life? Recent studies suggest aiming for around 7,000 steps per day.
Researchers have gathered a substantial amount of data on the relationship between step counts and health outcomes over the last decade.
Not surprisingly, findings indicate that increased movement correlates with a lower risk of dying from heart disease and other health issues.
Interestingly, the commonly cited benchmark of 10,000 steps originated from a promotional campaign in Japan, not backed by solid scientific research.
A more recent consensus points to 7,000 steps as a better goal. Melody Ding, a public health professor at the University of Sydney, remarks, “7,000 steps is where you start to see diminishing returns for increased health benefits.” Ding’s latest research aimed to refine activity guidelines in Australia.
The team examined data from over 160,000 adults globally and discovered that taking 7,000 steps daily can decrease the risk of dying by nearly 50% compared to a baseline of just 2,000 steps.
Published in the *Lancet Public Health*, the study also found significant reductions in risks for various conditions. For instance, cancer risk dropped by 25%, risks of type 2 diabetes and cardiovascular diseases each fell by 14% and 25%, respectively, along with reductions in symptoms of depression and dementia by 22% and 38%.
Ding notes that while some health benefits continue beyond 7,000 steps, the added advantages become less pronounced as step counts increase. “Going over 7,000 certainly doesn’t hurt,” she adds. “But if you’re struggling to reach that, 7,000 steps is a realistic target.”
This research highlights that even small increases can significantly boost well-being. For example, increasing from 2,000 to 4,000 steps can lower mortality risk by nearly 36%.
There’s an emerging consensus across scientific studies that 7,000 steps is a reasonable target—but, of course, the specific numbers can vary depending on different research findings.
Amanda Paluch of the University of Massachusetts Amherst, who has explored step counts and health, corroborates a similar step range. However, she mentions that targets might need adjustments based on age, noting that older adults might not require as many steps as younger individuals.
Her research shows that for those aged 60 and over, the risk of dying seems to plateau between 6,000 and 8,000 steps, compared to 8,000 to 10,000 for younger adults.
While this new study broadens the scope of health outcomes considered, some findings regarding cancer, depression, and dementia remain tentative, as they are derived from only a handful of studies.
Researchers also investigated whether walking speed impacts benefits. However, the *Lancet* study couldn’t conclude definitively on this matter due to varying measures of intensity. As Paluch points out, the total number of steps—regardless of pace—appears to provide benefits.
Currently, U.S. physical activity guidelines don’t specify a daily step target. They recommend 150 to 300 minutes of moderate exercise weekly or 75 to 150 minutes of vigorous exercise. Dr. William Kraus advocates for including step counts in future updates of these guidelines.
Kraus remarks that steps are an objective measure anyone can track, emphasizing that physical activity—whether from walking, swimming, or cycling—burns energy and correlates with health benefits. “The bottom line,” he says, “is that more energy expenditure equals greater benefits.”
Melody Ding likens movement to diet: “Just like we need a balanced diet, we should also aim for balanced physical activity throughout the week.” This means getting those steps in while finding time for strength workouts as well.
As for step counts, Kraus underscores that while 7,000 steps are a good benchmark, exceeding that amount can still carry advantages, even if those additional benefits are somewhat incremental. “People often ask how little they can get by with. That’s not the right mindset; the more you do, the better.” He’s seen evidence suggesting that for those who sit for extended periods, aiming for 13,000 steps might help counteract associated risks.
