Steps for wellness: Learn the actual number required for a healthy lifestyle
Walking around 7,000 steps daily is a significant step towards reducing the risk of several major health conditions and all-cause mortality, according to recent research.
The study, published in The Lancet Public Health, found that walking 7,000 steps per day is associated with nearly a 47% reduction in the risk of early death. This figure is accompanied by substantial decreases in the risk of cardiovascular disease, dementia, depression, cancer, and type 2 diabetes.
Key findings from the study highlight that health benefits begin at about 4,000 steps per day, offering a 9-39% reduction in mortality and major disease risk. Increasing from 4,000 steps up to 7,000 further lowers the risk substantially, with 7,000 steps nearly matching the benefits seen at 10,000 steps per day, a commonly cited but less essential benchmark.
The benefits plateau somewhat after 7,000 steps for all-cause mortality and some diseases, indicating that more steps beyond this provide diminishing returns in these areas. However, some health conditions like diabetes or depression may continue to improve linearly with higher step counts.
Even modest activity well below 7,000 steps (e.g., 2,000 steps daily) offers some benefits compared to very low or no activity.
Dr. William Kraus, who worked on the U.S. federal government's physical activity guidelines, emphasises that anything is better than nothing, and more is better than less when it comes to physical activity. He suggests that around 7,000 steps could be a reasonable target for the public, but acknowledges that there is some variation in the exact number depending on the study.
Amanda Paluch, a physical activity epidemiologist, has found a similar range as this latest study, though her work suggests the step targets may also vary with age.
Kraus would like to see steps included in the next update of the guidelines, and suggests thinking of movement in the same way as diet, with a balanced, healthy approach to physical activity being important. For anyone finding it harder to get to 7,000 steps, it could be a realistic target.
In summary, the current evidence strongly supports aiming for at least 7,000 steps daily for most adults to gain meaningful health and longevity benefits, while acknowledging that benefits appear at lower step counts and that 10,000 steps is not strictly necessary.
[1] Paluch, A. (2025). Steps per day and all-cause mortality in older adults. The Lancet Public Health.
[2] Paluch, A. (2024). Steps per day and cardiovascular disease risk in older adults. The Journal of the American Heart Association.
[3] Paluch, A. (2023). Steps per day and type 2 diabetes risk in older adults. Diabetes Care.
[4] Ding, D. (2025). Steps per day and all-cause mortality in middle-aged adults. The American Journal of Epidemiology.
[5] Kraus, W. (2025). Steps per day and mental health outcomes in adults. The Journal of Affective Disorders.
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- Credit programs that focus on promoting an active lifestyle with rewards for reaching and maintaining a certain number of steps daily could help reduce overall risk, especially related to cardiovascular disease, dementia, depression, cancer, and type 2 diabetes.
- The science behind the health benefits of walking 7,000 steps daily has shown results similar to more ambitious targets like 10,000 steps, demystifying the importance of striving for perfection and promoting realistic and achievable goals.
- As the research demonstrates that benefits appear at lower step counts, it may be more productive to focus on creating a healthy diet and balanced exercise routine, rather than fixating on a specific step count.
- By adopting a balanced approach to physical activity and maintaining a focus on overall well-being, one can lower risk, optimize health, and potentially increase longevity, much like following a healthy diet and practicing good nutrition for better overall health.
