A new comprehensive study published in The Lancet Public Health journal on July 23 reveals that walking approximately 7,000 steps per day is associated with a significantly lower risk of several serious health outcomes—including heart disease, type 2 diabetes, dementia, and depression.
The analysis, which drew on data from more than 160,000 adults, is the most wide-ranging review to date of how daily step counts affect health—not just heart disease or overall mortality, as seen in earlier research, but across a broad spectrum of medical conditions.
Key Health Benefits at 7,000 Steps per Day
The study found that taking 7,000 steps per day was linked to the following health risk reductions:
- 47% lower risk of all-cause mortality
- 25% lower risk of cardiovascular disease
- 6% lower risk of cancer
- 14% lower risk of type 2 diabetes
- 38% lower risk of dementia
- 22% lower risk of depression
- 28% lower risk of falls
Why 7,000 Steps—Not 10,000?
While the long-held 10,000-steps-per-day goal remains popular, researchers found that 7,000 steps might be a more realistic and still highly beneficial target, especially for people who are sedentary or older.
Health benefits generally plateaued after 7,000 steps per day for most conditions, although cardiovascular benefits continued to increase with higher step counts.
Even modest improvements matter: people walking 4,000 steps per day were still healthier than those walking only 2,000, suggesting that any increase in activity is better than none.
About the Study
- The review included 57 studies, with 31 incorporated into meta-analyses.
- Researchers examined the link between daily step counts and multiple health outcomes.
- While the findings on conditions like cancer and dementia are promising, the authors cautioned that they are based on a limited number of studies and may not account for all variables (such as age or frailty).
Implications for Public Health
The authors emphasize that step counts are a simple and accessible metric for measuring daily physical activity. Their findings support encouraging people—especially those with lower activity levels—to track their steps as a practical way to improve health.
This study may help reshape public health recommendations, replacing rigid activity benchmarks with more achievable, evidence-based targets that still deliver meaningful health benefits.
Bottom line: Walking around 7,000 steps a day could be a powerful and realistic goal for improving overall health and preventing chronic diseases.
