7,000 steps a day are enough to improve health and reduce the risk of disease
A new international study published in the Lancet Public Health shows that taking 7,000 steps a day can significantly improve health and reduce the risk of serious diseases, including dementia, depression, cancer and cardiovascular disease.
The belief that you need to walk 10,000 steps a day to stay healthy is not supported by science, says Dr. Melody Ding of the University of Sydney, lead author of a study published in the prestigious journal Lancet Public Health . As the researcher points out, this number was popularized by a 1960s Japanese pedometer advertising campaign.
“The 10,000 figure has been taken out of context and has become an unofficial guideline that health apps continue to promote,” Dr. Ding emphasizes.
Meanwhile, analysis of data from over 160,000 people from different continents has shown that just 7,000 steps a day can significantly improve health.
The study found that people who took 7,000 steps daily had:
38% lower risk of dementia,
25% lower risk of cardiovascular disease,
22% lower risk of depression,
and a 6% lower risk of developing cancer
– compared to people who only took 2,000 steps a day.
Interestingly, even moderate activity, around 4,000 steps per day, was associated with better health than inactivity. However, walking more than 7,000 steps provided additional benefits, especially for the heart.
The World Health Organization (WHO) guidelines for physical activity focus on time – a minimum of 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise. However, new research shows that step counting can be just as reliable and – importantly – more understandable to the average smartphone or fitness tracker user.
"More steps are always better than fewer," says Dr. Andrew Scott, a physiologist at the University of Portsmouth. "But there's no need to stress if you don't reach some magic number," he adds.
The study not only debunks the 10,000-step myth but, above all, highlights the importance of daily exercise for mental and physical health. Even a short walk can have preventative effects, reducing the risk of serious illnesses and improving brain health and well-being.
The researchers note that while the data comes from a large group of participants, some of the analyses are based on a limited number of studies and require further confirmation. However, the message is clear: instead of chasing an unattainable step count, it's better to simply move regularly.
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