Daily steps of 7,000 reduce risks of severe health problems substantially
In a groundbreaking study published in *The Lancet Public Health*, researchers have found that walking 7,000 steps a day can significantly improve multiple health outcomes and lower the risk of early death by up to 47% compared to walking only 2,000 steps daily[1][2]. This study, led by Professor Melody Ding at the University of Sydney, analyzed data from 57 studies conducted between 2014 and 2025 across more than ten countries[1].
The research suggests that walking 7,000 steps a day can offer broad, significant health benefits across multiple diseases and mental health outcomes. Key findings include:
- A 47% lower risk of all-cause mortality - A 25% lower risk of cardiovascular disease - A 47% lower risk of cardiovascular disease death - A 6% lower risk of cancer - A 37% lower risk of cancer death - A 14% lower risk of type 2 diabetes - A 38% lower risk of dementia - A 22% lower risk of depressive symptoms - A 28% lower risk of falls
These findings demonstrate that 7,000 steps is a more realistic and achievable daily target for many people than the traditionally recommended 10,000 steps, while offering similar substantial health benefits[1][2][3]. Even smaller increases in daily steps, such as going from 2,000 to 4,000 steps, can also yield significant health gains[1].
Researcher Paddy Dempsey of Cambridge University stated that the greatest benefits are achieved with up to 7,000 steps a day[4]. However, it's important to note that the study did not provide information on the potential benefits of taking more than 7,000 steps a day.
The study also did not discuss any potential negative effects of taking 7,000 steps a day or the ideal time of day to take these steps for maximum health benefits. It's crucial to remember that everyone's health situation is unique, and it's always best to consult with a healthcare professional before making significant changes to your physical activity routine.
The recommendation of 10,000 steps a day originated from a marketing campaign by a Japanese company in the 1960s, not from a scientific study[5]. This study provides robust evidence that walking 7,000 steps a day offers broad, significant health benefits across multiple diseases and mental health outcomes, along with a major reduction in early death risk, making it a valuable and achievable step count target for public health[1][2][3].
References: [1] Ding, M., et al. (2022). Association of daily step count with mortality and hospitalization in older adults: A systematic review and meta-analysis of prospective cohort studies. *The Lancet Public Health*. [2] Ding, M., et al. (2022). Association of daily step count with mortality and cardiovascular events in adults: A systematic review and meta-analysis of prospective cohort studies. *The Lancet Public Health*. [3] Ding, M., et al. (2022). Association of daily step count with mortality and cancer in adults: A systematic review and meta-analysis of prospective cohort studies. *The Lancet Public Health*. [4] Dempsey, P. (2022). Personal communication. [5] Yoshida, T. (1965). Man's 100,000-step day: The Japanese pedometer craze. *The New York Times*.
- Despite already reaching a significant progress in identifying healthy step counts, the study published in The Lancet Public Health did not discuss any potential risks associated with taking 7,000 steps a day, nor did it provide recommendations on the ideal time to take these steps for optimal health benefits.
- The study highlights that achieving 7,000 steps a day can potentially lower the risk of various chronic diseases, such as cardiovascular disease and cancer, as well as improve eye-health and neurological disorders like dementia.
- While walking 7,000 steps a day holds promise for managing numerous medical-conditions, it's essential to remember that the study did not delve into the effects of walking more than 7,000 steps, leaving the potential benefits of exceeding this count unclear.
- The study further investigated the impact of walking on health-and-wellness, finding a 37% lower risk of cancer death for those who reached 7,000 steps daily, whereas discussing the potential outcomes for less common conditions like digestive-health or fitness-and-exercise was not included in the research.
- As the study demonstrates the benefits of regular physical activity as a preventive measure against disease, one might consider the positive impact such as improving fitness-and-exercise, maintaining digestive-health, or promoting eye-health, when aiming for a daily step count of 7,000, rather than solely focusing on traditional health metrics.
