Is 7,000 the New 10,000? New Study Questions Long-Held Step Count Goal - Video

A new study published in The Lancet Public Health has found that walking just 7,000 steps a day can reduce the risk of early death by up to 47%, offering health benefits comparable to the traditional 10,000-step benchmark. The research, led by Professor Melody Ding from the University of Sydney’s School of Public Health, is the largest and most comprehensive analysis of its kind, assessing data from 57 studies conducted between 2014 and 2025 across more than ten countries, including Australia, the UK, the US, and Japan.

The study investigated how different step counts affect the risk of mortality and major diseases such as cardiovascular disease, cancer, dementia, type 2 diabetes, and depression. Researchers analyzed health outcomes among people who wore step-counting devices such as pedometers, accelerometers, and fitness trackers. Starting at 2,000 steps per day, they measured how risk changed with every additional 1,000 steps, up to 12,000 steps per day.

The study found that walking 7,000 steps per day resulted in a 47% reduction in risk of death, nearly equal to the benefit at 10,000 steps. Dementia risk dropped by 38% at 7,000 steps, with only slight additional benefits beyond that. Type 2 diabetes risk fell by 22% at 10,000 steps and by 27% at 12,000.

"Aiming for 7,000 steps is a realistic goal based on our findings, which assessed health outcomes in a range of areas that hadn’t been looked at before,” said Professor Ding. “However, for those who cannot yet achieve 7,000 steps a day, even small increases in step counts, such as increasing from 2,000 to 4,000 steps a day, are associated with significant health gain.”

The findings could help inform future updates to physical activity guidelines, with researchers urging more personalized recommendations based on age, health, and location. “Our research helps to shift the focus from perfection to progress,” said Professor Ding. “Even small increases in daily movement can lead to meaningful health improvements.”

Reference: Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis, Ding, Ding et al. The Lancet Public Health, Volume 0, Issue 0