Walking 7,000 steps a day can significantly lower the risk of many serious health problems, according to a new study published in the Lancet Public Health journal.
The study reviewed data from 57 past studies involving 160,000 people, making it the largest research so far on how daily steps affect health.
Researchers found that walking 7,000 steps a day can nearly cut the risk of early death in half compared to walking only 2,000 steps. It also reduces the risk of dementia by 38%, depression by 22%, and diabetes by 14%. The study also suggested possible links to lower rates of cancer and falls, though more evidence is needed.
“You don’t need to hit 10,000 steps a day to get major health benefits,” said Paddy Dempsey, a co-author of the study and researcher at Cambridge University.
“The biggest gains happen before 7,000 steps, and then benefits tend to level off.”
While the idea of 10,000 steps a day has long been promoted, researchers revealed it started as part of a 1960s marketing campaign for a Japanese pedometer—not from science.
Walking 7,000 steps is about one hour of walking spread throughout the day, depending on your speed.
Dempsey encouraged people to build up slowly if they are not close to the 7,000-step mark yet.
“If you’re only getting 2,000–3,000 steps a day, aim to add an extra 1,000 steps. That’s just 10–15 minutes of light walking,” he said.
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Andrew Scott, a health researcher at the University of Portsmouth, who was not involved in the study, said the findings are helpful for everyone.
“It shows that overall, more is always better. But people shouldn’t stress over exact numbers, especially on days they can’t be very active,” he said.
The World Health Organization (WHO) recommends at least 150 minutes of moderate to intense physical activity per week, but nearly one-third of people worldwide don’t meet this target.
Experts say walking is a simple and effective way to improve health—and even a little more each day can make a big difference.