Health
Experts Say 7,000 Steps a Day Boosts Health
Health Points
- New research shows that 7,000 daily steps may significantly lower health risks.
- Benefits include reduced risk for heart disease, dementia, and more.
- Small increases in daily movement provide real wellness gains.
Contrary to the popular 10,000-step goal, experts say walking just 7,000 steps a day can deliver notable health benefits.
The latest review, published in The Lancet Public Health, found that even with fewer daily steps, risks for serious chronic diseases drop.
For adults worldwide, researchers found meaningful advantages for those clocking 7,000 steps compared to a much lower step count.
“Every step counts, especially when it comes to reducing risk for all adults from cardiovascular disease, cancer, type 2 diabetes, and depressive symptoms,” said Dr. Mladen Golubic, a clinical professor and medical director at the Osher Center for Integrative Health.
Based on data from 57 studies and over 160,000 people, researchers saw up to 47% reduced risk of death and a 38% lower risk for dementia for those who walked at least 7,000 steps a day.
Health benefits started to emerge even at lower targets: 4,000 daily steps brought a 36% lower risk of death versus 2,000 steps, proving every bit of movement matters.
Although the report had some limitations—such as limited data for certain conditions and results mostly from high-income countries—the takeaway remains strong: movement matters, regardless of amount.
The 10,000-step target began as a marketing figure for a Japanese pedometer in the 1960s, not from medical research. Experts say round numbers like 10,000 simply feel satisfying but are not the only way to see benefits.
Physical activity—walking included—helps every body system. It improves metabolic health, lowers inflammation, aids sleep, and can help regulate mood and memory.
“When we don’t move, we lose some of that natural boost,” explained Bernadette Boden-Albala, DrPH, founding dean of UC Irvine’s public health school.
For readers wanting more steps, try small changes like walking meetings, parking farther away, choosing stairs, or strolling with a friend.
Physical activity needs vary by age and health status. “Different bodies have different needs and that’s especially true across life stages and health conditions,” Boden-Albala said.
If walking isn’t always possible, remember that activities like chair yoga, gardening, or water aerobics also count toward your movement goals.
Build movement into your day at your own pace and see the health perks add up.
