Daily 7,000-step journey transforms life: Research Findings
A new study led by the University of Sydney has found that walking 7,000 steps a day can significantly reduce the risk of early death and several major health outcomes, including cardiovascular disease, cancer, dementia, type 2 diabetes, and depression [1][3][4].
Key health benefits of 7,000 steps compared to 10,000 steps include:
- A nearly equivalent reduction in early death risk (47%) at 7,000 steps, with little further gain beyond that [1][2][3][4].
- A 38% lower risk of dementia at 7,000 steps, with only a 7% additional benefit at 10,000 steps [2].
- Modest additional improvements beyond 7,000 steps, indicating diminishing returns for most health outcomes after 7,000 daily steps [2].
- Significant reductions in risks for cardiovascular disease and depressive symptoms at the 7,000-step level [1].
- For type 2 diabetes, risk reduction is higher at 10,000 steps and further improves at 12,000 steps, implying a dose-response effect in this specific condition [2].
The study, which is based on a comprehensive meta-analysis of 57 studies worldwide and published in The Lancet Public Health (2025), suggests that 7,000 steps a day is a realistic and evidence-based target for improving longevity and major health outcomes, especially for people who find 10,000 steps challenging [1][4].
More steps are always better for health, and people should not focus too much on the numbers, particularly on days where activity is limited. The study found that even modest step counts of 4,000 steps a day can reap benefits over very low levels of activity [1].
The study involved researchers examining data from dozens of studies worldwide, including those from the United Kingdom, on tens of thousands of adults [1]. The study was led by academics from the University of Sydney in Australia [1].
The study found that 10,000 steps per day will still be better than 7,000 steps, with the higher step count leading to more health benefits [1]. However, the study did not find that 10,000 steps per day is a more beneficial target than 7,000 steps per day for health outcomes [1].
The study was published in the journal Lancet Public Health [1], and it found that when people walk 7,000 daily steps, compared to walking 2,000 steps, they are 47% less likely to die during the follow-up periods of the studies analyzed [1]. The study also found a 25% lower risk of heart disease for people who walk 7,000 steps each day [1], a 22% reduced risk of depression [1], and a 14% reduced risk of type 2 diabetes [1].
The study found that the number of steps walked did not affect the likelihood of getting cancer [1]. However, it is important to note that the steps per day model is useful when people's exercise is weight-bearing, but activities like cycling, swimming, and rowing are not well-represented by the steps per day model [1].
In summary, walking 7,000 steps daily delivers most of the key health benefits previously attributed to 10,000 steps, with only modest additional gains beyond 7,000. This shifts the focus from an often daunting 10,000-step goal to a more achievable, yet still highly beneficial target [1][2].
- The new study published in The Lancet Public Health (2025) suggests that a realistic target for improving health and longevity is 7,000 steps a day, especially for individuals finding the goal of 10,000 steps challenging [1][4].
- The study found that walking 7,000 steps a day can significantly reduce the risk of early death by 47%, decrease the risk of dementia by 38%, and reduce the risks for cardiovascular disease and depressive symptoms [1].
- For health and wellness, a focus on fitness and exercise should not solely revolve around reaching a specific number of steps, as even modest step counts of 4,000 steps a day can still bring benefits over very low levels of activity [1].
