7,000 Steps Not 10,000

Walking 7,000 Steps a Day: A New Benchmark for Health

For decades, the goal of walking 10,000 steps per day has been widely promoted as the gold standard for maintaining optimal health. This target, embedded in fitness trackers and popular culture, has driven countless individuals to strive for this daily milestone. 

However, a groundbreaking study published in The Lancet Public Health in 2025 challenges this long-standing notion, suggesting that 7,000 steps per day may be sufficient to achieve significant health benefits, debunking the myth that 10,000 steps is necessary for everyone. 

This new research offers a more achievable target for many, potentially encouraging greater adherence to physical activity recommendations and reshaping public health guidelines. This article explores the findings of this study, the origins of the 10,000-step goal, the health benefits associated with 7,000 steps, and the implications for individuals and public health policy.

The Origins of the 10,000-Step Myth

The 10,000-step goal did not originate from rigorous scientific research but rather from a marketing campaign in Japan during the 1960s. Ahead of the 1964 Tokyo Olympics, a company named Yamasa Clock and Instrument Company introduced a pedometer called the "Manpo-kei," which translates to "10,000-step meter." The number 10,000 was chosen partly because its Japanese character resembles a walking figure, making it a memorable and marketable figure. At the time, research suggested that the average Japanese person took between 3,500 and 5,000 steps daily, and increasing to 10,000 could reduce the risk of coronary artery disease. This arbitrary figure gained traction globally, adopted by health organizations, fitness tracker manufacturers, and the general public, despite lacking robust scientific backing.[](https://www.theguardian.com/lifeandstyle/2018/sep/03/watch-your-step-why-the-10000-daily-goal-is-built-on-bad-science)

Over time, the 10,000-step target became a cultural phenomenon, reinforced by wearable fitness devices that gamified step counts and workplace challenges. However, experts like Dr. I-Min Lee, a professor of epidemiology at Harvard T.H. Chan School of Public Health, have long questioned its validity, noting that it was not based on comprehensive evidence. Recent studies have begun to unravel this myth, showing that significant health benefits can be achieved with fewer steps, making physical activity more accessible to those who find 10,000 steps daunting.[](https://www.nytimes.com/2021/07/06/well/move/10000-steps-health.html)

The 2025 Lancet Study: Key Findings

The pivotal study, published on July 23, 2025, in The Lancet Public Health, conducted a systematic review and dose-response meta-analysis of 57 studies involving over 160,000 adults from various countries, including the United States, the United Kingdom, Japan, and Australia. Led by Dr. Melody Ding, a professor of public health at the University of Sydney, the research team examined the relationship between daily step counts and a wide range of health outcomes, including all-cause mortality, cardiovascular disease, cancer, type 2 diabetes, dementia, depression, and falls. Unlike previous studies that primarily focused on heart health or mortality, this analysis explored a broader spectrum of conditions, providing a more comprehensive understanding of the benefits of walking.[](https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2825%2900164-1/fulltext)

The study found that walking approximately 7,000 steps per day was associated with substantial reductions in health risks compared to a baseline of 2,000 steps, which the researchers considered the minimal activity level for adults. Specifically, the findings include:

- All-Cause Mortality: A 47% lower risk of death from any cause for those walking 7,000 steps compared to 2,000 steps.[](https://www.cnn.com/2025/07/23/health/daily-steps-how-many-wellness)

- Cardiovascular Disease: A 25% reduction in the incidence of cardiovascular disease and a 47% lower risk of death from cardiovascular causes.[](https://www.newscientist.com/article/2489453-walking-7000-steps-a-day-seems-to-be-enough-to-keep-us-healthy/)

- Cancer: A 37% reduction in cancer mortality.[](https://www.theguardian.com/science/2025/jul/23/7000-steps-a-day-could-be-enough-to-improve-health-say-researchers)

- Dementia: A 38% lower risk of developing dementia.[](https://www.nationalgeographic.com/health/article/step-count-cardiovascular-disease-diabetes-dementia)

- Type 2 Diabetes: A 14% reduction in the incidence of type 2 diabetes.[](https://www.newsweek.com/health-exercise-steps-per-day-recommendation-7000-2102865)

- Depression: A 22% lower risk of depressive symptoms.[](https://www.newsweek.com/health-exercise-steps-per-day-recommendation-7000-2102865)

- Falls: A 28% reduction in the risk of falls, particularly significant for older adults.[](https://www.nationalgeographic.com/health/article/step-count-cardiovascular-disease-diabetes-dementia)

While 10,000 steps per day was associated with slightly greater reductions in some outcomes—such as a 7% additional reduction in dementia risk and an 8% further decrease in type 2 diabetes risk—the incremental benefits beyond 7,000 steps were minimal and often not statistically significant for most health outcomes. The researchers noted that health benefits began to plateau around 7,000 steps, suggesting that this level captures most of the protective effects of walking. Even modest increases, such as 4,000 steps per day, were linked to a 36% lower risk of all-cause mortality compared to 2,000 steps, highlighting that any increase in activity is beneficial.[](https://www.newsweek.com/health-exercise-steps-per-day-recommendation-7000-2102865)

Why 7,000 Steps?

The finding that 7,000 steps may be sufficient for optimal health is significant for several reasons. First, it is a more achievable target for many individuals, particularly those who are less active, older, or have mobility limitations. The 10,000-step goal, equivalent to roughly five miles or eight kilometers depending on stride length, can feel overwhelming, leading some to abandon their efforts altogether. In contrast, 7,000 steps—approximately three miles—is a more manageable distance that can be accumulated through daily activities like walking to work, taking stairs, or strolling with a pet.[](https://www.nytimes.com/2025/07/23/well/how-many-steps-per-day-health.html)

Dr. Ding emphasized that the 7,000-step target is not meant to discourage those already achieving 10,000 steps but to encourage those who are inactive to aim for a realistic goal. “For those who are currently active and achieving the 10,000 steps a day, keep up the good work—there is no need to modify your step counts,” she said. “However, for those of us who are far from achieving the 10,000 targets, getting to 7,000 steps/day offers almost comparable health benefits for the outcomes we examined.”[](https://www.theguardian.com/science/2025/jul/23/7000-steps-a-day-could-be-enough-to-improve-health-say-researchers)

The study also highlighted that step counts are a practical metric for tracking physical activity. Unlike time-based guidelines, such as the World Health Organization’s recommendation of 150–300 minutes of moderate aerobic activity per week, step counts are easily measured with smartphones or wearable devices, making them accessible and understandable to the general public.[](https://www.newscientist.com/article/2489453-walking-7000-steps-a-day-seems-to-be-enough-to-keep-us-healthy/)

Limitations of the Study

While the Lancet study provides compelling evidence, it has limitations that warrant consideration. The analysis relied on observational data, meaning it can establish correlations but not causation. Factors such as diet, socioeconomic status, or underlying health conditions may influence both step counts and health outcomes, potentially confounding results. Additionally, the number of studies examining certain outcomes, such as dementia and cancer, was limited, reducing the certainty of findings for these conditions.[](https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2825%2900164-1/fulltext)

The study also did not fully account for walking intensity or cadence, which may play a role in health benefits. Some experts, like Dr. Steven Harridge from King’s College London, note that step counts alone do not capture exercice intensity, which is critical for overall well-being. For instance, brisk walking or incorporating hills may enhance benefits compared to leisurely strolling. Finally, the lack of age-specific analyses means that the 7,000-step target may not apply uniformly across all age groups, particularly for older adults who may benefit from even fewer steps.[](https://www.euronews.com/health/2025/07/24/how-many-daily-steps-do-you-need-to-boost-health-its-not-10000-new-study-says)[](https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2825%2900164-1/fulltext)

Implications for Individuals and Public Health

The findings have significant implications for individuals and public health policy. For individuals, the 7,000-step goal is more attainable, potentially reducing the psychological barrier associated with the 10,000-step target. Dr. Daniel Bailey from Brunel University London noted that the study “debunks the myth that 10,000 steps per day should be the target for optimal health,” emphasizing that small increases, such as adding 1,000 steps daily, can yield meaningful benefits. This is particularly encouraging for sedentary individuals or those with chronic conditions, as even modest activity levels (e.g., 4,000 steps) offer health improvements.[](https://www.theguardian.com/science/2025/jul/23/7000-steps-a-day-could-be-enough-to-improve-health-say-researchers)[](https://www.abc.net.au/news/health/2025-07-25/step-count-7000-health-benefit/105571904)

For public health, the study’s findings could inform updates to national exercise guidelines. In Australia, for example, the research team is collaborating with the federal government to incorporate step-based recommendations into physical activity guidelines. Step counts provide a tangible and measurable target that complements existing time-based recommendations, potentially increasing public engagement with physical activity. Dr. Ding suggests that steps could be included as an “addition” to guidelines, acknowledging that not all activities, such as cycling or swimming, are captured by step counts.[](https://www.abc.net.au/news/health/2025-07-25/step-count-7000-health-benefit/105571904)[](https://www.bbc.com/news/articles/cx238lgy3pwo)

Practical Tips for Achieving 7,000 Steps

Achieving 7,000 steps per day is feasible with small lifestyle changes. Here are practical strategies to incorporate more steps into daily life:

- Walk During Commutes: Get off public transport one or two stops early or park farther from your destination to add steps.[](https://www.cnn.com/2025/07/23/health/daily-steps-how-many-wellness)

- Take Active Breaks: Stand up and walk for five minutes every hour during work to accumulate steps.[](https://www.cnn.com/2025/07/23/health/daily-steps-how-many-wellness)

- Incorporate Daily Activities: Walk while talking on the phone, take stairs instead of elevators, or walk the dog multiple times daily.[](https://www.abc.net.au/news/health/2025-07-25/step-count-7000-health-benefit/105571904)

- Use Technology: Smartphones and fitness trackers can monitor steps, providing motivation and accountability.[](https://www.nuffieldhealth.com/article/walking-10k-steps-a-day-fact-fiction)

- Make It Enjoyable: Walk with friends, listen to music, or explore new routes to make walking a pleasant habit.[](https://www.cnn.com/2025/07/23/health/daily-steps-how-many-wellness)

For those already exceeding 7,000 steps, continuing to aim for 10,000 or more is beneficial, particularly for specific outcomes like dementia and diabetes prevention, where slight additional benefits were observed.[](https://www.abc.net.au/news/health/2025-07-25/step-count-7000-health-benefit/105571904)

Broader Context: The Benefits of Walking

Walking is a low-impact, accessible form of exercise that offers numerous physical and mental health benefits. It strengthens the heart, reduces blood pressure and cholesterol, improves blood sugar control, and promotes weight management. Mentally, walking releases feel-good neurotransmitters like dopamine and serotonin, combating depression and enhancing mood. Regular walking also reduces inflammation, a key factor in chronic diseases like cancer and cardiovascular issues.[](https://www.nytimes.com/2025/07/23/well/how-many-steps-per-day-health.html)[](https://www.self.com/story/10000-steps-study)[](https://www.self.com/story/10000-steps-study)

The Lancet study aligns with prior research, such as a 2019 study by Dr. I-Min Lee, which found that 7,500 steps per day reduced mortality risk in older women, with benefits plateauing beyond this point. Similarly, a 2023 meta-analysis in the European Journal of Preventive Cardiology showed that as few as 3,900 steps daily reduced mortality risk, with incremental benefits up to 7,000–9,000 steps. These findings collectively underscore that “some movement is good, and more is better,” but the 10,000-step goal is not a universal necessity.[](https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305)[](https://www.health.harvard.edu/staying-healthy/large-study-finds-the-sweet-spot-for-daily-step-goals)[](https://www.scientificamerican.com/article/you-dont-really-need-10-000-daily-steps-to-stay-healthy/)

 Conclusion

The 2025 Lancet Public Health study marks a significant shift in how we view daily step goals, demonstrating that 7,000 steps per day can deliver substantial health benefits, challenging the long-standing 10,000-step benchmark. By offering a more achievable target, this research encourages broader participation in physical activity, particularly among those who find higher goals intimidating. While limitations exist, such as the need for more data on specific outcomes and intensity, the study provides a robust foundation for rethinking public health recommendations. As wearable devices continue to make step counting accessible, the 7,000-step goal could become a practical tool for improving health outcomes worldwide, proving that small steps can lead to significant strides in well-being.[](https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2825%2900164-1/fulltext)

References  

 Just 7,000 steps a day could cut health risks, study says - www.bbc.com  [](https://www.bbc.com/news/articles/cx238lgy3pwo)

 7,000 steps a day could be enough to improve health, say researchers | Medical research | The Guardian  [](https://www.theguardian.com/science/2025/jul/23/7000-steps-a-day-could-be-enough-to-improve-health-say-researchers)

 10,000 steps a day — or fewer? - Harvard Health - www.health.harvard.edu  [](https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305)

 7,000 steps a day linked to reduced risk of chronic disease and death, study finds - ABC News - www.abc.net.au  [](https://www.abc.net.au/news/health/2025-07-25/step-count-7000-health-benefit/105571904)

 Do We Really Need to Take 10,000 Steps a Day for Our Health? - The New York Times - www.nytimes.com  [](https://www.nytimes.com/2021/07/06/well/move/10000-steps-health.html)

 Walking 7000 steps a day seems to be enough to keep us healthy | New Scientist - www.newscientist.com  [](https://www.newscientist.com/article/2489453-walking-7000-steps-a-day-seems-to-be-enough-to-keep-us-healthy/)

 Don’t get overwhelmed by 10,000 steps. Here’s how many you may really need | CNN - www.cnn.com  [](https://www.cnn.com/2025/07/23/health/daily-steps-how-many-wellness)

 Why 7,000 steps a day is all you really need to boost your health | National Geographic - www.nationalgeographic.com  [](https://www.nationalgeographic.com/health/article/step-count-cardiovascular-disease-diabetes-dementia)

 How Many Steps Do You Really Need in a Day? - The New York Times - www.nytimes.com  [](https://www.nytimes.com/2025/07/23/well/how-many-steps-per-day-health.html)

 Turns Out Fewer Than 10,000 Steps Are Enough for Better Health - Newsweek - www.newsweek.com  [](https://www.newsweek.com/health-exercise-steps-per-day-recommendation-7000-2102865)

 New Study: You Don’t Need to Hit 10,000 Steps a Day to Be ‘Healthy’ | SELF - www.self.com  [](https://www.self.com/story/10000-steps-study)

 Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis - The Lancet Public Health - www.thelancet.com  [](https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2825%2900164-1/fulltext)

 How many daily steps do you need to boost health? It’s not 10,000, new study says | Euronews - www.euronews.com  [](https://www.euronews.com/health/2025/07/24/how-many-daily-steps-do-you-need-to-boost-health-its-not-10000-new-study-says)

 Watch your step: why the 10,000 daily goal is built on bad science | Health & wellbeing | The Guardian - www.theguardian.com  [](https://www.theguardian.com/lifeandstyle/2018/sep/03/watch-your-step-why-the-10000-daily-goal-is-built-on-bad-science)

 Large study finds the sweet spot for daily step goals - Harvard Health - www.health.harvard.edu  [](https://www.health.harvard.edu/staying-healthy/large-study-finds-the-sweet-spot-for-daily-step-goals)