Just 7,000 steps a day cuts risk of health issues
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Just 7,000 steps a day cuts risk of health issues
Just 7,000 steps a day cuts health risks, study says. The figure was linked with a reduced risk of serious health issues, including cancer, dementia and heart disease. The findings could encourage more people to track their steps as a practical way to improve their health, the researchers say. They hope their findings could shape future public health guidelines. The Lancet study analysed previous research and data on the health and activity of more than 160,000 adults around the world. Overall, their review suggests even modest step counts of around 4,000 feet a day are linked to better health compared to very low activity of just 2,000 Steps a day.
19 minutes ago Share Save Josh Elgin BBC News Share Save
Getty Images The researchers hope their findings could shape future public health guidelines
Walking 7,000 steps a day can be enough to boost your brainpower and help protect against a range of different diseases, a major study suggests. It may be a more realistic target than 10,000 steps, which is often seen as the benchmark to reach. The research, published in the Lancet Public Health, found that the figure was linked with a reduced risk of serious health issues, including cancer, dementia and heart disease. The findings could encourage more people to track their steps as a practical way to improve their health, the researchers say.
“We have this perception we should be doing 10,000 steps a day,” says lead author Dr Melody Ding, “but it’s not evidence based”. The figure of 10,000 steps can be traced back to a 1960s marketing campaign in Japan. In the run-up to the 1964 Tokyo Olympics, a brand of pedometer was launched called the manpo-kei, which translates as “10,000-step meter”. Dr Ding says this figure was “taken out of context” and became an unofficial guideline, which many fitness trackers and apps continue to recommend. The Lancet study analysed previous research and data on the health and activity of more than 160,000 adults around the world. Compared with those who walked 2,000 steps a day, it found that 7,000 steps was linked to reduced risk of: cardiovascular disease – down 25%
cancer – down 6%
dementia – down 38%
and depression – down 22% However, the researchers say some figures could be less accurate than others as they are drawn from only a small number of studies. Overall, their review suggests even modest step counts of around 4,000 steps a day are linked to better health compared to very low activity of just 2,000 steps a day. For most health conditions, the benefits tended to level off beyond 7,000 steps although there were additional advantages to walking further for the heart.
Getty Images Counting daily steps has become a popular pastime with fitness trackers
Most exercise guidelines focus on time spent doing physical activity over step counts. For example, the World Health Organization says adults should do at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. Dr Ding says this advice can sometimes be difficult for people to understand but the current guidelines still serve an important purpose. “There are people who swim, cycle, or have physical disabilities that don’t allow them to take steps,” she explains. But she says a recommendation on the number of steps people should take could be included as an “addition” that would “prompt people to think about spreading their physical activities throughout the day”.
Sweet spot for daily steps is lower than often thought, new study finds
People hitting 7,000 daily steps had a 47% lower risk of dying prematurely than those managing just 2,000 steps, plus extra protection against heart disease, cancer and dementia. The findings come from the biggest review of step counts and health ever done. Researchers gathered data from 57 separate studies tracking more than 160,000 people for up to two decades. Most of your daily steps don’t come from structured walks or gym sessions. Eighty per cent happen during everyday activities – tidying up, walking to the car, general movement around the house. Frequent short bursts of activity work means you become a completely different person. You just need to move a bit more within your existing routine. Even 2,500 daily steps brings health benefits. Push up to 4,000 and you’re in serious protection. Hit 6,000 to 8,000 days and you hit maximum benefits. If you are over 60 and have a family, you need 8,00 to 10,000. Your 70-year-old neighbour gets 77% lower heart disease risk at just 4,500 steps daily.
A major new study has found that 7,000 steps a day dramatically cuts your risk of death and disease. And more steps bring even greater benefits.
People hitting 7,000 daily steps had a 47% lower risk of dying prematurely than those managing just 2,000 steps, plus extra protection against heart disease, cancer and dementia.
The findings come from the biggest review of step counts and health ever done. Researchers gathered data from 57 separate studies tracking more than 160,000 people for up to two decades, then combined all the results to spot patterns that individual studies might miss. This approach, called a systematic review, gives scientists much more confidence in their conclusions than any single study could.
So where did that magic 10,000 number come from? A pedometer company called Yamasa wanted to cash in on 1964 Tokyo Olympics fever. It launched a device called Manpo-kei – literally “10,000 steps meter”. The Japanese character for 10,000 resembles a walking person, while 10,000 itself is a memorable round number. It was a clever marketing choice that stuck.
At that time, there was no robust evidence for whether a target of 10,000 steps made sense. Early research suggested that jumping from a typical 3,000 to 5,000 daily steps to 10,000 would burn roughly 300 to 400 extra calories a day. So the target wasn’t completely random – just accidentally reasonable.
This latest research paper looked across a broad spectrum – not just whether people died, but heart disease, cancer, diabetes, dementia, depression and even falls. The results tell a fascinating story. Even tiny increases matter. Jump from 2,000 to 4,000 steps daily and your death risk drops by 36%. That’s a substantial improvement.
But here’s where it gets interesting. The biggest health benefits happen between zero and 7,000 steps. Beyond that, benefits keep coming, but they level off considerably. Studies have found meaningful benefits starting at just 2,517 steps per day. For some people, that could be as little as a 20-minute stroll around the block.
Age changes everything, too. If you’re over 60, you hit maximum benefits at 6,000 to 8,000 daily steps. Under 60? You need 8,000 to 10,000 steps for the same protection. Your 70-year-old neighbour gets 77% lower heart disease risk at just 4,500 steps daily.
The real secret of why fitness targets often fail? People give up on them.
Research comparing different step goals found a clear pattern. Eighty-five per cent of people stuck with 10,000 daily steps. Bump it to 12,500 steps and only 77% kept going. Push for 15,000 steps and you lose nearly a third of people.
One major study followed middle-aged adults for 11 years. Those hitting 7,000 to 9,999 steps daily had 50-70% lower death risk. But getting beyond 10,000 steps? No extra benefit. All that extra effort for nothing. Other researchers watching people over a full year saw the same thing. Step programmes worked brilliantly at first, then people slowly drifted back to old habits as targets felt unrealistic.
Most steps happen without you realising it
Here’s something that might surprise you. Most of your daily steps don’t come from structured walks or gym sessions. Eighty per cent happen during everyday activities – tidying up, walking to the car, general movement around the house.
People naturally build steps through five main routes: work (walking between meetings), commuting (those train station treks), household chores, evening strolls and tiny incidental movements. People using public transport clock up 19 minutes of walking daily just getting around.
Research has also found something else interesting. Frequent short bursts of activity work as well as longer walks. Your body doesn’t care if you get steps from one epic hike or dozens of trips up the stairs. This matters because it means you don’t need to become a completely different person. You just need to move a bit more within your existing routine.
So, what does this mean for you? Even 2,500 daily steps brings real health benefits. Push up to 4,000 and you’re in serious protection territory. Hit 7,000 and you’ve captured most of the available benefits.
For older people, those with health conditions, or anyone starting from a sedentary baseline, 7,000 steps is brilliant. It’s achievable and delivers massive health returns. But if you’re healthy and can manage more, keep going. The benefits climb all the way up to 12,000 steps daily, cutting death risk by up to 55%.
The 10,000-step target isn’t wrong exactly. It’s just not the magic threshold everyone thinks it is.
What started as a Japanese company’s clever marketing trick has accidentally become one of our most useful health tools. Decades of research have refined that original guess into something much more sophisticated: personalised targets based on your age, health and what you can actually stick to.
The real revelation? You don’t need to hit some arbitrary target to transform your health. You just need to move more than you do now. Every single step counts.
Walking Just 7,000 Steps Can Cut Cancer Risk By 16%: Study
Walking at least 7,000 steps daily can lower cancer risk by up to 16 per cent. Walking also supports heart health, mental well-being, weight management, and immune strength. Simple daily steps can significantly boost overall health and longevity, regardless of walking speed. Over 85,000 adults across the UK wore fitness trackers and integrated walking into their routines for six years. The data revealed a clear and encouraging link between the number of steps walked daily and reduced cancer risk. The study’s results indicated that benefits start appearing once a person walks at least 5,000 Steps per day. Below this threshold, there were no measurable advantages.
Walking Just 7,000 Steps Can Cut Cancer Risk By 16: Study (Image Credits: iStock)
A new study conducted by the University of Oxford has found that daily walking can significantly lower your risk of developing cancer. While exercise is already widely known for its health benefits, this new research zeroes in on the profound impact of something as simple and accessible as walking.
Over 85,000 People Tracked for 6 Years In this large-scale study, more than 85,000 adults across the UK wore fitness trackers and integrated walking into their routines. The research team followed participants for six years, carefully tracking their daily step counts and corresponding health outcomes. The data revealed a clear and encouraging link between the number of steps walked daily and reduced cancer risk.
How Many Steps Make a Difference? The study’s results indicated that benefits start appearing once a person walks at least 5,000 steps per day. Below this threshold, there were no measurable advantages. However:
7,000 steps per day reduced cancer risk by 11 per cent
9,000 steps per day slashed the risk by 16 per cent
More than 9,000 steps offered even greater protection
These figures varied slightly between men and women, but the overall pattern was consistent.
Does Walking Speed Matter? While brisk walking is commonly associated with better health outcomes, the study found that step count mattered more than walking pace in reducing cancer risk. So even if you walk at a leisurely pace, the number of steps you take each day plays a more significant role in cancer prevention.
Other Health Benefits of Walking
1. Improves Heart Health Walking regularly strengthens the heart and improves circulation. It helps lower blood pressure and cholesterol levels, reducing the risk of heart disease and stroke.
2. Aids in Weight Management Brisk walking boosts metabolism and helps burn calories. It supports fat loss, especially around the belly area, and helps maintain a healthy body weight.
3. Enhances Mental Health Walking triggers the release of endorphins, the body’s natural mood lifters. It reduces stress, anxiety, and symptoms of depression while promoting a sense of well-being.
4. Strengthens Joints and Bones Regular walking helps lubricate joints and strengthens the muscles that support them. It also maintains bone density, reducing the risk of osteoporosis and arthritis.
5. Improves Sleep Quality Physical activity like walking promotes deeper, more restful sleep. It helps regulate your natural sleep-wake cycle, especially when done during daylight hours.
Walking 7,000 steps a day is enough to boost health – study
People who walked 7,000 steps each day appeared to have a protective effect against a number of diseases. This included a 25% lower risk of heart disease; a 14% reduced risk of type 2 diabetes; a 38% lower Risk of dementia and 22% reduced Risk of depression. People who walked more steps were significantly less likely to die from cancer – with 37% lower odds of cancer death compared to people who walked fewer steps. Even modest step counts of 4,000 can reap benefits over very low levels of activity, experts found. But experts noted that “10,000steps per day will still be better than 7,00 steps’ – with the higher step count leading to more health benefits. The study also found that health risks were reduced with each 1000 extra steps per day, up to a maximum of 12,000.
But new research suggests “sizeable” health benefits – including a reduced risk of dementia, heart disease and premature death – can still be seen from fewer daily steps.
Even modest step counts of 4,000 steps a day can reap benefits over very low levels of activity, experts found.
But experts noted that “10,000 steps per day will still be better than 7,000 steps” – with the higher step count leading to more health benefits.
The new study, led by academics from the University of Sydney in Australia, saw researchers examine data from dozens of studies from around the world, including in the UK, on tens of thousands of adults.
People who walked 7,000 steps each day appeared to have a protective effect against a number of diseases including: a 25% lower risk of heart disease; a 14% reduced risk of type 2 diabetes; a 38% lower risk of dementia and 22% reduced risk of depression.
The researchers also found that when people walked 7,000 daily steps, compared to walking 2,000 steps, they were 47% less likely to die during the follow-up periods of the studies analysed.
And while the number of steps walked did not sway whether or not a person got cancer, people who walked more steps were significantly less likely to die from cancer – with 37% lower odds of cancer death compared to people who walked fewer steps.
“Although 10 000 steps per day can still be a viable target for those who are more active, 7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some,” the authors wrote in the journal Lancet Public Health.
They added: “Even modest daily step counts were associated with health benefits.
“7,000 steps per day was associated with sizeable risk reductions across most outcomes, compared with the reference of 2,000 steps per day.”
10 minutes or 60. 500 steps or 5,000. It all helps you get closer to your health and wellness goals. So do what you can today, and try to add a little more tomorrow. The important thing is to keep going! pic.twitter.com/t0FAz9eF7X — American Heart Association (@American_Heart) April 24, 2025
Commenting on the study, Dr Daniel Bailey, Reader – Sedentary Behaviour and Health, Brunel University of London, said: “The finding that doing 5000-7000 steps per day is an important addition to the literature which helps to debunk the myth that 10,000 steps per day should be the target for optimal health.
“This study suggested that 5000-7000 steps per day can significantly reduce the risk of many health outcomes, but that does not mean you cannot get benefits if you don’t meet this target.
“The study also found that health risks were reduced with each 1000 extra steps per day, up to a maximum of 12,000 steps per day. So just adding more steps from your starting point can have important benefits for health.”
Dr Andrew Scott, senior Lecturer in clinical exercise physiology at the University of Portsmouth, added: “In most cases the 10,000 steps per day will still be better than 7,000 steps, just by decreasing margins of health benefit return.
“More important than the exact number of steps, it demonstrates that overall, more is always better and people should not focus too much on the numbers, particularly on days where activity is limited.
“The steps per day is useful when people’s exercise is weight-bearing, however cycling, swimming and rowing are not well-represented by the steps per day model.”
Source: https://www.bbc.com/news/articles/cx238lgy3pwo