Walking around 7,000 steps each day could help sharpen cognition and shield against a variety of chronic illnesses, according to a major new analysis. This target may be more attainable, yet still effective, than the widely publicised 10,000 step goal.
Published in The Lancet Public Health, the study linked 7,000 daily steps with a lower incidence of serious health conditions, including cancer, dementia and cardiovascular disease. The authors suggest the findings may motivate more individuals to adopt step tracking as a simple health tool.
“We have this perception we should be doing 10,000 steps a day,” says lead author Dr Melody Ding, “but it’s not evidence based.”
Ten thousand steps roughly equate to five miles (around eight kilometres), though the distance covered for any individual varies based on stride length, which depends on height, gender and walking pace. Faster walkers often take longer strides.
The 10,000 step figure dates back to a marketing campaign in 1960s Japan. In preparation for the 1964 Tokyo Olympics, a pedometer called the manpo kei (literally “10,000 step meter”) was launched. Over time, the “10,000 steps” benchmark was detached from its original context and adopted unofficially, promoted by fitness trackers and health apps.
The new study synthesised prior research and tracking data from over 160,000 adults globally. When compared with individuals walking 2,000 steps per day, those reaching 7,000 steps saw reduced risk of:
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cardiovascular disease: 25%
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cancer: 6%
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dementia: 38%
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depression: 22%
Still, the researchers caution that some risk estimates may be less reliable, because they derive from only a small number of studies. Nonetheless, the review indicates that even lower step counts, around 4,000 per day, are linked with better health outcomes compared to extremely low activity levels like 2,000 steps.
For many conditions, the benefit curve levels off after 7,000 steps, though additional gains were observed for cardiac health beyond that point.
A Personal Perspective: It’s About Movement, Not Numbers
One walker, Jon Stride (64), regularly exceeds the 7,000 step mark, often hitting 16,000 in a day, he believes obsessing over counts may be counterproductive.
“It’s about getting out and about, and the benefits for our mental wellbeing are tangible but not as easy to quantify as the simple step count,” he said.
Jon began daily walking after a heart attack in 2022, inspired by his father in law who suffered a similar event at the same age. Residing in rural Dorset, he typically takes a brisk hour long walk each morning. He’s the only person he sees walking, sans dog, but views step counting on his phone as both a challenge and health booster: “You get up to a certain level, and you think, well, I can keep walking.”
While step counts are getting attention, most exercise guidelines emphasise duration or intensity rather than total steps. For instance, the World Health Organization recommends adults undertake at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
Dr Ding acknowledges that such advice may not resonate with everyone. “There are people who swim, cycle, or have physical disabilities that don’t allow them to take steps,” she explains. Still, she proposes that step targets could serve as a complementary recommendation to conventional guidelines.
Dr Daniel Bailey, a sedentary behaviour and health specialist at Brunel University London, argues the study undermines the “myth” that 10,000 steps is essential. While 10,000 steps remains appropriate for already active individuals, he believes aiming for 5,000 to 7,000 is a “more realistic and achievable target” for many.
Dr Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, echoes caution about overemphasising fixed thresholds. “More is always better,” he says. He encourages people not to stress about hitting a specific number on days when mobility is limited.
Professor Azeem Majeed, GP and professor at Imperial College London, notes that even lower step counts remain beneficial, particularly for older adults or individuals with chronic health conditions. Walking is generally a low effort activity, though conditions such as heart disease, arthritis or chronic lung disease may render it more difficult for some. He points out that domestic tasks, like vacuuming or gardening, can contribute meaningfully to daily physical activity.
In summary, this research supports a more inclusive and flexible approach to physical activity. While 10,000 steps may offer advantages for some, a goal of 7,000 steps daily appears sufficient to deliver wide ranging health benefits. Even modest increases in step count, especially for sedentary individuals, can make a tangible difference.
