Karmactive Staff
A major study from the University of Sydney has found that walking 7,000 steps daily offers nearly identical health benefits to the popular 10,000-step target. The research, published in The Lancet Public Health, analyzed data from 57 studies across ten countries including Australia, USA, UK, and Japan.
“Aiming for 7,000 steps is a realistic goal based on our findings,” said Professor Melody Ding, who led the study. “We know daily step count is linked to living longer, but we now also have evidence that walking at least 7,000 steps a day can significantly improve eight major health outcomes.”
When compared to walking just 2,000 steps daily, researchers discovered that 7,000 steps reduced the risk of death by 47 percent – almost identical to benefits seen at 10,000 steps. Dementia risk dropped by 38 percent, with only a minimal 7 percent additional reduction when reaching 10,000 steps.
The 10,000-step benchmark wasn’t originally based on science but began as a Japanese pedometer marketing slogan in the 1960s. This new research provides evidence-based guidance that may be more achievable for many people.
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Even modest increases showed significant benefits. Walking 4,000 steps daily was linked to a substantial drop in mortality risk compared to 2,000 steps – good news for those beginning their fitness journey.
“For people who are already active, 10,000 steps a day is great,” noted Dr. Katherine Owen, co-author and chief analyst of the study. “But beyond 7,000 steps, the extra benefits for most health outcomes were modest.”
The research revealed benefits across multiple health concerns: cardiovascular disease risk decreased by 25 percent, and depressive symptoms fell by 22 percent at the 7,000-step level.
Type 2 diabetes showed a different pattern, with risk decreasing by 22 percent at 10,000 steps and improving further to 27 percent reduction at 12,000 steps.
“Our research helps to shift the focus from perfection to progress,” Professor Ding explained. “Even small increases in daily movement can lead to meaningful health improvements.”
The researchers are working with the Australian government to use this evidence in updating physical activity guidelines. They recommend future studies explore how step goals should vary based on age, health status, and region, with longer-term data from diverse populations.
