Stepping approximately 7,000 times daily contributes positively to your health
News Article: Walking 7,000 Steps a Day Boosts Health and Reduces Chronic Disease Risk
A new meta-analysis published in The Lancet Public Health in July 2025 has revealed that walking 7,000 steps a day can significantly reduce the risk of various chronic diseases. The research, led by Prof. Melody Ding of the University of Sydney, analyzed data from 57 studies involving over 275,000 participants.
According to the study, walking 7,000 steps daily is associated with substantial health benefits, including:
- A 47% lower risk of all-cause mortality (death from any cause)
- A 25% lower risk of cardiovascular disease
- A 38% reduced risk of developing dementia
- A 22% lower risk of depression
- A 6% reduction in cancer risk
- A 14% lower risk of type 2 diabetes
- A 28% reduction in the risk of falls
The study found moderate evidence for most of the associations studied, suggesting that walking 7,000 steps a day can confer similar health benefits to walking 10,000 steps but offers a more achievable goal for many people. The health benefits of walking 7,000 steps a day are broad and substantial, impacting mortality risk, chronic disease development, mental health, and physical function.
The research indicates that even smaller increases in daily steps (e.g., from 2,000 to 4,000) bring meaningful health gains. For instance, increasing daily step count from 2,000 to 4,000 steps reduces the risk of death by 36%.
The 10,000-step recommendation, which originated from the 1960s when a Japanese company marketed a pedometer with this value, has no scientific basis. This new evidence supports shifting public health recommendations from the traditional 10,000-step goal to a more attainable 7,000-step target, which can substantially reduce the risk of major chronic diseases and improve longevity.
However, the study is not comprehensive, and further research is necessary for specific age groups or comorbidities. Nevertheless, walking around 7,000 steps a day is already doing a lot for your health. Any extra movement beyond 7,000 steps is a bonus.
In conclusion, the data shows that 7,000 steps a day is an effective threshold, above which the health benefits increase, but less significantly. So, lace up those shoes and start walking towards a healthier you!
[1] Ding, M., et al. (2025). Associations of daily step count with health-related outcomes: A systematic review and meta-analysis. The Lancet Public Health.
[2] Ding, M., et al. (2025). Daily step count and mortality risk: A systematic review and meta-analysis of observational studies. The Lancet Public Health.
[3] Ding, M., et al. (2025). Daily step count and the risk of chronic diseases: A systematic review and meta-analysis. The Lancet Public Health.
- The research, published in The Lancet Public Health, reveals that walking 7,000 steps a day can potentially lower the risk of various chronic diseases such as medical conditions like cardiovascular disease, cancer, type 2 diabetes, and neurological disorders like dementia.
- Moreover, the study indicates that walking 7,000 steps a day is linked to improved health and wellness, including better mental health, reducing the risk of depression by 22%.
- The benefits of 7,000 steps a day extend to other aspects of wellness and aging, with a 38% reduced risk of dementia and a 28% reduction in the risk of falls.
- In the workplace-wellness context, incorporating regular walks of 7,000 steps a day can promote fitness and exercise, which are essential for overall health and wellness.
- It's worth noting that even small increments in daily steps (from 2,000 to 4,000) can lead to meaningful health improvements, such as a 36% reduction in the risk of death. However, more research is needed to further understand the impact on specific age groups or comorbidities.
