Walking 7,000 steps a day could be sufficient to improve health and reduce the risk of serious conditions, according to new research. The study, published in the Lancet Public Health, suggests that this target is more achievable than the widely promoted 10,000 steps, yet still offers substantial protection against dementia, depression, cancer, and heart disease.
Researchers analysed data from more than 160,000 adults and found that compared to walking only 2,000 steps daily, reaching 7,000 steps was associated with a 37% reduction in the risk of dying from cancer, a 38% lower risk of dementia, and a 22% reduction in depression. Additionally, the risk of type 2 diabetes fell by 14%, cardiovascular disease by 25%, and overall mortality by 47%. The study also noted a 28% reduction in falls.
Lead author Professor Melody Ding of the University of Sydney said those already managing 10,000 steps should continue, but for inactive individuals, 7,000 steps provides almost comparable benefits. Dr Daniel Bailey of Brunel University added that the research helps “debunk the myth that 10,000 steps per day should be the target for optimal health,” noting that small increases, such as an extra 1,000 steps, can yield health gains.
However, experts caution that step counts may not capture all forms of activity. Dr Andrew Scott from the University of Portsmouth pointed out that cycling, swimming, and rowing are not well represented by step counts. The study also found that the rate of risk reduction slows beyond 7,000 steps, but additional steps still offer some benefit.
June Davison, senior cardiac nurse at the British Heart Foundation, emphasised that regular walking is one of the easiest ways to maintain a healthy lifestyle. She recommended building up to 150 minutes of moderate-intensity activity per week, incorporating “activity snacks” such as walking during phone calls or a brisk 10-minute lunchtime walk.
