Health Benefits of Walking: A New Perspective

• Research indicates that taking 7,000 steps daily yields benefits similar to the recommended 10,000 steps.
• Walking at least 7,000 steps can reduce the risk of premature death by 47%.
• Increasing daily steps from 2,000 to 4,000 is associated with significant health benefits.

So, about those 10,000 steps we’ve all been striving for—you might be making it more complicated than necessary. A study from the University of Sydney reveals that walking just 7,000 steps a day is comparable in health benefits to that long-standing 10,000-step goal.

According to the findings published in The Lancet Public Health, meeting a daily target of 7,000 steps can lower the risk of early death by nearly half. The research focused on how different daily step counts influence risks associated with cardiovascular diseases and cancers.

The study further explored the link between daily steps and the likelihood of developing several diseases, such as type 2 diabetes, dementia, and even depression. “Setting a goal of 7,000 steps is realistic, based on our findings, which examined health outcomes across various areas that had not been thoroughly explored before,” said Melody Ding, the study’s lead professor. “But for those who aren’t quite there yet, even minor increases from 2,000 to 4,000 steps a day can lead to noteworthy health improvements,” she added.

Ding emphasized that while we already understood daily step count correlates with longevity, this study illustrates that achieving at least 7,000 steps can significantly enhance eight key health outcomes, reducing risks for conditions like cardiovascular diseases, dementia, and symptoms of depression.

The Study’s Design

This comprehensive study analyzed data from almost sixty prior studies conducted from 2014 to 2025 across more than ten countries, including the U.S., Australia, the U.K., and Japan. Researchers claim it is the most extensive review to date from the University’s School of Public Health.

Using pedometers, accelerometers, and various fitness trackers, the research team monitored how far participants walked daily. They began with a baseline of 2,000 steps, evaluating health results by comparing various step increments.

In their findings, they noted significant reductions in risk:

• Walking 7,000 steps cut the risk of death by 47%—almost matching the benefits associated with 10,000 steps.
• Dementia risk decreased by 38% at 7,000 steps, with only a 7% additional reduction at 10,000 steps.
• The chances of developing type 2 diabetes fell by 22% at 10,000 steps and to 27% at 12,000 steps.
• Markable health improvements were observed when participants increased their daily average from 2,000 steps to somewhere between 5,000 and 7,000 steps.

However, Dr. Katherine Owen, a co-author and chief analyst of the study, cautioned that if you’re already reaching 10,000 steps, there’s no need to slow down, although the additional health benefits are somewhat modest.

Overall, Ding urged a shift in focus from perfection to gradual progress: “Small increases in daily movement can translate to significant health gains over time.”

Future research may explore whether step goals should differ based on factors like age, health condition, and geographical location.

The Origins of the 10,000 Steps Goal

This research isn’t the first to challenge the idea that 10,000 steps is a scientifically backed benchmark for health benefits. As pointed out by Northern Arizona University in 2023, this number has been ingrained in public consciousness but lacks a solid scientific foundation.

The concept dates back over sixty years to a marketing initiative in Japan for a pedometer named “manpo-kei,” translating to “10,000 steps meter.” The term was memorable, but not rooted in scientific research.

The 2023 report also emphasized that factors like personal fitness, exercise intensity, and specific health goals should all be considered when evaluating or increasing physical activity levels. It’s suggested that engaging in moderate-intensity exercise for at least 150 minutes per week or vigorous-intensity activity for 75 minutes can significantly benefit cardiovascular health, regardless of step count. Ultimately, it’s best to focus on individual starting points and progress gradually from there.