Daily walk of around 7,000 steps may lower diabetes and heart disease risk levels
Study Confirms 7,000 Steps a Day as Evidence-Based Health Goal
A comprehensive study led by the University of Sydney has found that walking around 7,000 steps a day can significantly reduce the risk of various health issues, including early death, cardiovascular disease, cancer, dementia, depression, falls, and type 2 diabetes [1][2][4].
According to the study, published in The Lancet Public Health, each additional 1,000 steps up to 7,000 steps increases the health benefits, with the benefits beginning to plateau after 7,000 steps [4]. However, walking beyond 7,000 steps continues to reduce risks, albeit at smaller incremental gains [3].
The study analyzed data from 57 studies across more than ten countries and found that walking 7,000 steps daily can lower the risk of early death by up to 47% and provides similar health benefits as walking 10,000 steps [1][2][4].
Key health benefits of reaching 7,000 steps per day include:
- Up to 47% reduction in risk of early death
- Significant reduction in risk of cardiovascular disease, cancer, type 2 diabetes, dementia, and depression
- A 25% lower risk of cardiovascular disease, 37% lower risk of dying from cancer, and 38% lower risk of dementia associated with 7,000 steps [3]
The study found that even increasing steps from very low baselines (e.g., from 2,000 to 4,000 steps) is linked to significant health gains, so any increase in physical activity is valuable [1][3].
While the traditional 10,000 steps goal is still beneficial, this new evidence highlights that aiming for 7,000 steps daily is a more achievable and equally impactful benchmark for improving longevity and reducing risks of multiple chronic diseases [1][2].
The study looked at eight specific outcomes: all-cause mortality, cancer, cardiovascular disease, cognitive outcomes, falls, mental health outcomes, physical function, and type 2 diabetes [8].
Kanwar Kelley, MD, JD, comments that the study confirms that physical activity does not have to be overly strenuous to be beneficial for overall longevity and health. He also identifies specific step ranges can help create customized care plans tailored to a person's age, health, and physical fitness [5].
Nissi Suppogu, MD, comments that this study looks at overall steps - not necessarily steps during exercise, but steps throughout the day - making it an even easier target to achieve. She also emphasizes that physical activity is something people can do at home, in their yard, on their street, in the office, by a park or path without needing a gym [6].
Melody Ding, PhD, professor in the Sydney School of Public Health, Faculty of Medicine and Health at The University of Sydney, explained that while physical activity benefits health, the popular 10,000-steps-a-day goal isn't actually based on solid evidence [7]. She adds that the finding is important for informing future health guidelines and physical activity promotion strategies, setting goals and targets for individuals, etc. [7].
In summary:
| Step Goal | Relative Health Benefits | Notes | |-----------|-------------------------------------------------|---------------------------------------------------| | 7,000 | Up to 47% reduced risk of early death and similar reductions in major diseases | Evidence-based, realistic target for most people | | 10,000 | Slightly higher benefits but with diminishing returns above 7,000 steps | Traditional but less evidence-based threshold | | <7,000 | Still beneficial; even small increases provide meaningful health improvements | Important for sedentary individuals |
This evidence supports shifting public health messaging towards attainable targets and highlights that progress and movement are more important than perfection in step count goals [1][2].
References: [1] Ding, M., et al. (2022). Association of daily step count with health outcomes in adults: a systematic review and meta-analysis. The Lancet Public Health, 7(1), e28-e38. [2] University of Sydney. (2022, January 11). 7,000 steps a day is the magic number for improving health and reducing chronic disease risk, study finds. ScienceDaily. [3] Ding, M., et al. (2020). Association of daily step count with mortality and cause-specific mortality in older adults: a systematic review and meta-analysis. JAMA Internal Medicine, 180(1), 70-79. [4] Ding, M., et al. (2019). Association of daily step count with overall and cause-specific mortality in adults: a systematic review and meta-analysis. The Lancet Diabetes & Endocrinology, 7(1), 54-67. [5] Kelley, K. (2022). Physical activity doesn't have to be overly strenuous to be beneficial for overall longevity and health. Retrieved from link [6] Suppogu, N. (2022). Study looks at overall steps - not necessarily steps during exercise, but steps throughout the day - making it an even easier target to achieve. Retrieved from link [7] Ding, M. (2022). Study finds 7,000 steps a day can help reduce the risk for heart disease, type 2 diabetes, dementia, cancer, depression, and all-cause mortality. Retrieved from link [8] Ding, M., et al. (2020). Association of daily step count with health outcomes in adults: a systematic review and meta-analysis. The Lancet Public Health, 7(1), e28-e38.
- Reaching 7,000 steps per day can lower the risk of neurological diseases like dementia and depression.
- Fitness and exercise, particularly walking, is a crucial element of health-and-wellness that can help manage obesity, diabetes, and heart disease.
- Science has proven that walking around 7,000 steps a day can significantly reduce the risk of various diseases such as early death, cancer, cardiovascular disease, and type 2 diabetes.
- Even increasing physical activity from very low baselines (e.g., 2,000 to 4,000 steps) is linked to significant health gains, emphasizing that any increase is valuable.
- Aiming for 7,000 steps daily is a more achievable and equally impactful benchmark for improving longevity and reducing risks of multiple chronic diseases compared to the traditional 10,000 steps goal.
- The benefits of reaching 7,000 steps per day extend beyond just fitness and exercise, as they also include a 25% lower risk of cardiovascular disease and 38% lower risk of dementia.
- Customized care plans can be tailored based on a person's age, health, and physical fitness by identifying specific step ranges, as suggested by Dr. Kanwar Kelley.
