Daily 7,000 steps beneficial for overall health and wellbeing
In a groundbreaking study published in The Lancet Public Health, researchers have found that walking around 7,000 steps a day can significantly reduce the risk of many chronic diseases and early death. This threshold, associated with notable health benefits, covers broad health outcomes including cardiovascular disease, cancer, type 2 diabetes, dementia, and depressive symptoms.
The study, led by Prof. Melody Ding of the University of Sydney, involved data from 57 studies with over 275,000 participants. The research is the most comprehensive to date, analyzing data from 125,000 adults worldwide.
The evidence suggests that walking 7,000 steps daily (about 5 km) offers substantial health benefits comparable to the traditional 10,000-step goal but is more achievable for many people. Increasing steps from low levels (e.g., 2,000 to 4,000) also confers meaningful health gains, indicating that benefits scale with activity but with a key milestone at 7,000 steps.
Compared with very low activity (2,000 steps/day), reaching 7,000 steps per day lowered all-cause mortality risk by about 47%. Additionally, the study found that those taking 7,000 steps per day had a 25% lower risk of cardiovascular disease, a 28% lower risk of falls, a 22% lower risk of depression, and a 38% lower risk of dementia.
This new evidence supports shifting the focus from the sometimes unrealistic 10,000-step target to a more attainable and evidence-backed goal of 7,000 steps daily for significant health improvements. The systematic review with meta-analysis was published in the journal The Lancet Public Health on July 23, 2025.
In conclusion, walking around 7,000 steps a day is already doing a lot for your health. It's a realistic yet effective health goal that could be a useful addition to existing exercise recommendations. Further research is necessary, particularly for specific age groups or comorbidities, to confirm these findings and provide more personalised advice.
Sources: [1] Ding, M., et al. (2025). Association of steps with all-cause and cause-specific mortality: a systematic review and meta-analysis of accelerometer-measured steps and self-reported steps. The Lancet Public Health, online publication July 23, 2025. [2] Ding, M., et al. (2025). Association of steps with all-cause and cause-specific mortality: a systematic review and meta-analysis of accelerometer-measured steps and self-reported steps. The Lancet Public Health, online publication July 23, 2025. [3] Ding, M., et al. (2025). Association of steps with all-cause and cause-specific mortality: a systematic review and meta-analysis of accelerometer-measured steps and self-reported steps. The Lancet Public Health, online publication July 23, 2025.
Walking 7,000 steps daily, as supported by the groundbreaking study conducted by Prof. Melody Ding and her team, demonstrates a significant reduction in the risk of numerous chronic diseases and early death. This beneficial exercise is also associated with lower risks of cardiovascular disease, falls, depression, and dementia. Engaging in regular walking can be a valuable addition to the broader health and wellness, as well as fitness and exercise, efforts.
