There’s been a lot of chatter about getting those thousands of steps in daily, right? You probably check your smartwatch to keep track, aiming for that ever-looming benchmark. But—here’s a thought—if hitting 10,000 steps feels overwhelming, new research suggests you might still reap significant benefits with fewer steps.
An interesting study led by Professor Melody from the University of Sydney, published in Lancet Public Health, examined various research conducted globally since 2014. It focused on the relationship between daily step counts and several health outcomes, including risks connected to diseases like cancer, type 2 diabetes, dementia, and even heart disease.
Interestingly, the findings suggest that targeting around 7,000 steps daily, which is quite a bit less than the conventional 10,000, can be just as beneficial—and perhaps more attainable for many.
“We know that daily step counts correlate with increased longevity,” Ding outlined. “Additionally, evidence suggests that walking at least 7,000 steps each day can positively influence eight important health outcomes, notably reducing the risk of heart disease, dementia, and symptoms of depression.”
For reference, reaching that 10,000-step goal translates to walking nearly five miles—advice that, let’s be honest, started mainly as a marketing tactic. In comparison, you only need to walk just over three miles for 7,000 steps. If that still seems like a stretch for some, Ding mentioned starting from anywhere between 2,000 to 4,000 steps per day as a possibility.
However, a notable point emerges from the study: there’s a significant difference in health benefits observed when comparing 2,000 steps to 7,000. For instance, consistently hitting that 7,000 mark can potentially cut the risk of death nearly in half, with dementia risk dropping by 38% and type 2 diabetes risk by 22%.
Prior studies have indicated that taking fewer than 10,000 steps can still offer many advantages.
Dr. John Jakicic, from the KU School of Medicine, indicated that newer data points towards an 8,000-step target as a good preventative measure against major chronic health issues while enhancing overall quality of life.
Even walking fewer steps can be beneficial, with Dr. Tamannasin at the Cleveland Clinic suggesting that about 2,600 to 2,800 steps can yield health advantages. A European survey from 2022 illustrated that increasing your daily count can decrease all-cause mortality risk by 15% for every 1,000 steps.
Yet, Jakicic makes a valid point: there isn’t a one-size-fits-all answer regarding daily step goals—it really hinges on individual circumstances and personal health aspirations.
“These studies point to possible correlations,” Singh noted carefully, “but they don’t establish a direct cause-and-effect relationship. Still, it’s clear that increasing physical activity promotes a healthier lifestyle.”
Some health professionals advocate for prioritizing time spent exercising over focusing solely on step counts. The American Heart Association recommends around 150 minutes of moderately intense activity or 75 minutes of vigorous activity each week.
Jakicic acknowledges that not everyone is drawn to structured exercise routines. So, if the idea of a set workout seems off-putting, aiming for a step goal could be a simpler way to stay active.
“It validates all the movement you do throughout the day,” he explained. “It can help people develop a consistent pattern of activity without needing to carve out specific blocks of time to hit their exercise quotas.”
Ultimately, neither approach is inherently better than the other.
Singh emphasizes the importance of finding a method that aligns with your lifestyle—be it step counts, time-based goals, or simply staying active throughout the day. “What’s crucial is committing to some form of intentional physical activity regularly,” he remarked. “Whether you’re walking, jogging, swimming, or dancing, the key is to keep your body engaged and moving for better overall cardiovascular and physical health.”
