Just 7,000 steps a day cuts major health risks: Study
You’ve probably heard that walking 10,000 steps a day is the magic number for staying healthy. But new research says you might not need quite that many steps to see real benefits.
According to a major global study published in The Lancet Public Health, just 7,000 steps a day can significantly reduce the risk of several serious health problems—including heart disease, cancer, dementia, and depression.
Why 7,000 Steps May Be Enough
Lead researcher Dr. Melody Ding says the popular 10,000-step goal actually started as a Japanese marketing campaign in the 1960s—not based on science. “We’ve kind of accepted it as the gold standard,” she explains, “but it’s not evidence-based.”
The study analyzed data from over 160,000 adults worldwide. Compared to those who walked just 2,000 steps a day, people hitting around 7,000 steps had:
- 25% lower risk of heart disease
- 6% lower risk of cancer
- 38% lower risk of dementia
- 22% lower risk of depression
Even walking 4,000 steps a day showed health improvements over very low activity.
More Steps Still Help—But You Don’t Need to Obsess
Interestingly, benefits began to level off after 7,000 steps. That means walking more is great—but not absolutely necessary to get the main health benefits.
Dr. Daniel Bailey, an expert from Brunel University, says the idea that 10,000 steps is a must is “a myth.” Aiming for 5,000 to 7,000 steps is often more doable and still powerful.
Likewise, Dr. Andrew Scott from the University of Portsmouth says, “More is always better, but don’t worry if you fall short some days.”
Real People, Real Benefits
One person putting this into action is Jon Stride, 64, from Dorset, UK. After a heart attack in 2022, he started walking daily—often logging 16,000 steps.
“It’s not about the number,” he says. “It’s about getting out, clearing your mind, and feeling good.”
He tracks his steps with his phone and sees it as a fun challenge. “You reach a level and think, ‘I can go a bit more.’”
Steps vs. Time: What’s the Best Goal?
Traditional fitness advice from the World Health Organization focuses on time:
- 150 minutes of moderate activity
- or 75 minutes of vigorous exercise per week
But for many people, that can feel vague or hard to measure.
“Steps are easy to count and understand,” Dr. Ding says, but she adds that not everyone can walk—especially those with disabilities, arthritis, or chronic conditions. In those cases, every bit of movement counts, including gardening, housework, or cycling.
Even low-effort activity like vacuuming or yard work can make a real difference, says Dr. Azeem Majeed from Imperial College London.
The Bottom Line
If walking 10,000 steps a day feels out of reach, don’t sweat it. Just 7,000 steps—roughly a 1-hour daily walk—could boost your brain, lift your mood, and protect you from major diseases. The key takeaway? Move more, stress less.
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