A recent study published in *The Lancet Public Health* journal challenges the long-standing recommendation of 10,000 steps per day for health benefits. Researchers from the University of Sydney reviewed 57 studies spanning over 10 countries and found that walking at least 7,000 steps daily can provide significant health improvements, including reduced risks of heart disease, dementia, and depressive symptoms. According to the study, walking at least 7,000 steps per day is linked to improvement in eight major health outcomes, including heart disease, dementia, and depressive symptoms.
The study found that 7,000 steps can reduce the risk of death by 47%, almost the same as the 10,000-step benchmark. Researchers also noted that higher step counts beyond 7,000 may add extra benefits, but the improvement rate slows. Professor Melody Ding from the School of Public Health at the University of Sydney emphasized that even modest increases in daily steps, such as from 2,000 to 4,000 steps, can lead to meaningful health gains. She suggested that people should aim for 7,000 steps as a realistic goal, but even small increases in step counts are associated with significant health improvements for those who are not yet at that level.
However, for those who are already very active and consistently hitting 10,000+ steps, Professor Ding advised that they should continue with their current level of activity as there is no need to cut back. The researchers also noted that stepping doesn’t need to happen all at once or require intentional exercise. Instead, everyday movements count — such as getting off the bus a stop earlier or choosing stairs over elevators — can contribute to health benefits. Professor Ding added that small, incidental bouts throughout the day add up and contribute to health, and individuals should embrace opportunities to move more in practical, enjoyable ways.
While the study provides encouraging findings, researchers acknowledged some limitations. For some outcomes, the study had a small number of studies, and there were also study-level biases. For example, people who are already unwell may take fewer steps due to their health conditions, which could affect the findings. Additionally, the researchers noted that while walking offers great health benefits, it is not a complete