Walking just 7,000 steps a day could significantly reduce the risk of dementia, depression, cancer, and heart disease, according to new research published in The Lancet Public Health. The study, which analysed data from over 160,000 adults, found that this step count is linked to a 37% reduction in cancer deaths, a 38% lower risk of dementia, and a 47% decrease in overall mortality compared to walking only 2,000 steps daily.
While many people aim for 10,000 steps, researchers say 7,000 is a more achievable target for inactive individuals and offers comparable health benefits. The study also found that even 4,000 steps per day reduced disease risk compared to very low activity levels, with each additional 1,000 steps providing further health gains, though the rate of benefit slows beyond 7,000 steps.
Lead author Professor Melody Ding from the University of Sydney said: “Those who are currently active and achieving the 10,000 steps a day, keep up the good work. 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.”
Experts welcomed the findings, with Dr Daniel Bailey from Brunel University London noting that the study helps “debunk the myth that 10,000 steps per day should be the target for optimal health.” He added that aiming for 5,000 to 7,000 steps daily is more realistic for many people.
However, Dr Andrew Scott from the University of Portsmouth cautioned that step counts do not capture all forms of exercise, such as cycling or swimming. June Davison, senior cardiac nurse at the British Heart Foundation, emphasised that any increase in activity helps, suggesting “activity snacks” like walking during phone calls or a brisk 10-minute lunchtime walk.
