Daily walks of around 7,000 steps can contribute to your wellbeing
In a groundbreaking development, a meta-analysis published in The Lancet Public Health on July 23, 2025, has found that walking 7,000 steps a day can provide substantial health benefits. This comprehensive review, led by Prof. Melody Ding of the University of Sydney and involving data from 57 studies with over 275,000 participants, suggests that even moderate daily step counts can significantly reduce the risk of early death, cardiovascular disease, depression, dementia, and falls.
The meta-analysis reveals that walking 7,000 steps a day can: - Lower the risk of all-cause mortality by 47% - Reduce the risk of cardiovascular disease by 25% - Decrease the risk of dementia by 38% - Cut the risk of dying from cancer by 37% and cancer incidence itself by 6% - Lower the risk of type 2 diabetes - Reduce symptoms of depression
The findings challenge the traditional 10,000-step target, which originated from a Japanese company marketing a pedometer in the 1960s, by suggesting that 7,000 steps a day provides similar health benefits, making it a more achievable and realistic goal for many people. Even smaller increases in daily steps—from as low as 2,000 to 4,000 steps—offer notable health gains.
The study also found that every extra step beyond 7,000 steps is a bonus for health. Step counters or fitness trackers could make exercise recommendations more concrete. However, it's important to note that the study does not claim to be comprehensive on the topic and further research is necessary, especially for specific age groups and comorbidities.
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In conclusion, the meta-analysis offers a promising step towards encouraging incremental increases in physical activity for broad health benefits. The focus shifts from requiring a perfect 10,000-step target to encouraging progress and movement, no matter how small.
Science has demonstrated that walking 7,000 steps a day can contribute to overall health-and-wellness by lowering the risk of all-cause mortality, cardiovascular disease, dementia, and type 2 diabetes. Fitness-and-exercise enthusiasts may find that this achievable goal, backed by a comprehensive meta-analysis, aligns with their health aspirations.
