A large global study has found that walking 7000 steps per day may be enough to significantly reduce the risk of dying early — with benefits seen across heart health, brain function, and more.

The findings, published in The Lancet Public Health in July 2025, suggest that while 10,000 steps is often promoted as the target, most of the benefits are achieved with fewer steps — and gains begin from just 2000 per day.

Led by Professor Melody Ding at the University of Sydney, the review combined data from 57 studies conducted between 2014 and 2025, covering over 226,000 participants from 10 countries.

What Did the Study Show?

The researchers analysed how different daily step counts affected the risk of death and disease. Participants wore devices such as pedometers or fitness trackers to monitor their steps.

Compared with walking 2000 steps a day, those who reached:

• 7000 steps a day had a 47% lower risk of early death

• Dementia risk fell by 38%

• Type 2 diabetes risk dropped by 22% at 10,000 steps, and 27% at 12,000

• Significant benefits were seen once people walked between 5000 and 7000 steps a day

  
  

Beyond 7000 steps, the added health improvements were modest for most outcomes.

“Even small increases in daily movement can lead to meaningful health improvements,” said Professor Ding. “Aiming for 7000 steps is a realistic and evidence-based goal.”

Why It Matters

Physical inactivity is linked to a wide range of long-term health conditions, including cardiovascular disease, type 2 diabetes, and dementia.

These findings help refine what counts as “enough” daily movement, and may make the goal more achievable for people who struggle with conventional exercise routines.

“For those who are already active, 10,000 steps a day is great,” said Dr Katherine Owen, co-author of the study. “But for most outcomes, 7000 steps provided nearly all the same benefit.”

Everyday Ways to Get There

You don’t need a tracker or gym membership to benefit:

• Walk part of your commute

• Take the stairs instead of the lift

• Do chores or gardening more briskly

• Go for a 10-minute stroll after meals

• Even walking around the house or up and down stairs several times a day makes a difference.

Even walking around the house or up and down the stairs several times a day adds up.

A Final Word

This research offers a clearer, more achievable benchmark for daily movement. While more steps are still better, aiming for 7000 a day may be a practical and effective way to support long-term health — one step at a time.