Study Finds Just 7,000 Steps a Day May Significantly Cut Risk of Chronic Disease and Early Death
A major international study has found that walking just 7,000 steps a day may be enough to substantially reduce the risk of chronic diseases, cognitive decline, and premature death. The findings, published in The Lancet Public Health, challenge the long-standing belief that 10,000 daily steps are necessary to stay healthy.
Researchers reviewed data from 57 separate studies conducted between 2014 and 2023, analyzing over 160,000 participants across countries including the United States, the United Kingdom, Australia, and Japan. The study assessed the relationship between daily step counts and multiple health outcomes such as heart disease, cancer, diabetes, dementia, depression, and overall mortality.
Compared to individuals who walked around 2,000 steps daily, those who averaged 7,000 steps were found to have significantly lower health risks. The analysis revealed a 47% reduction in the risk of early death, a 25% drop in cardiovascular disease, and a 37% decrease in cancer-related mortality. The study also found that walking 7,000 steps daily lowered the risk of dementia by 38%, depression symptoms by 22%, and falls by 28%.
Interestingly, the health benefits appeared to plateau beyond 7,000 steps, with only marginal improvements observed for higher step counts. This finding provides reassurance for people who may struggle to reach the traditional 10,000-step benchmark, which, as researchers noted, originated from a 1960s Japanese marketing campaign rather than scientific evidence.
Health experts say the study supports a more inclusive and realistic approach to physical activity. For older adults or those with mobility limitations, a target of 5,000 to 7,000 steps a day may be sufficient to yield meaningful health benefits. Even small increases in daily movement such as walking during phone calls, taking the stairs, or choosing distant parking spots can make a difference.
The researchers emphasized that step count, rather than walking speed, is what matters most for reducing disease risk. They also acknowledged that many other forms of physical activity like cycling, swimming, or strength training can contribute to better health but aren’t captured in step-based metrics.
Ultimately, the study suggests that perfection is not the goal progress is. For millions seeking a manageable way to stay healthy, 7,000 steps a day may be a new and more achievable standard.
