For years, the number 10,000 steps per day has been the gold standard for daily activity. But in recent years, research has shown that you may not need to hit that high number to enjoy the health benefits of walking. In fact, 7,000 steps per day may be the new sweet spot for boosting longevity and overall health.

The Origins of the 10,000-Step Myth

The 10,000-step target didn’t originate from science — it came from a marketing campaign in Japan during the 1960s. A pedometer called the “manpo-kei,” which translates to “10,000-step meter,” popularised the number. While walking 10,000 steps a day is certainly beneficial, modern research suggests that fewer steps can still offer significant health improvements.

The Science Behind 7,000 Steps

A major study published in The Lancet* in 2025 found that walking more could reduce your risk of dementia, depression and dying from cancer, as well as being good for your heart.

Scientists examined data from more than 160,000 adults and found that walking 7,000 steps a day was associated with a reduced risk of a number of serious health conditions and death.

Whereas previous studies have mainly examined the links between step count and heart health or overall death rates, this systematic review and meta analysis, published in the Lancet Public Health, sought to comprehensively examine how taking more steps per day could reduce the risk of a range of other health conditions as well.

Key Takeaways from the Study:

Compared with those who walked 2,000 steps a day, the researchers found that achieving the 7,000 daily step target was linked to a

• 37% reduction in risk of dying from cancer

• the risk was 14% lower for type 2 diabetes

• 38% for dementia,

• 22% depression

• also associated with a 25% lower risk of cardiovascular disease and a 47% reduction in overall risk of dying.

Although the risk continues to decrease above 7,000 steps, the rate at which it reduces that risk starts to slow. Melody Ding, professor of public health at the University of Sydney and lead author of the research, said that those who already walked 10,000 steps should not go back to 7,000, but that 7,000 was a more practical target for those who were currently inactive.

Why 7,000 Steps Is More Realistic than 10,000 steps

One of the major advantages of setting a goal of 7,000 steps is that it feels more attainable for the average person — especially those with sedentary jobs or mobility limitations. This lower but still effective target:

• Encourages consistency without causing burnout.

• Is easier to integrate into daily life (e.g., two 30-minute walks).

• May help more people form sustainable habits.

The Broader Benefits of Walking

Even aside from longevity, walking 7,000 steps a day is linked to:

• Improved cardiovascular health

• Lower blood pressure

• Better mental health and mood

• Reduced risk of type 2 diabetes

• Weight management

Final Thoughts

The idea that “more is better” isn’t always true — especially when it comes to walking. 7,000 steps per day is a science-backed, achievable target that can greatly improve your health and reduce your risk of early death. If you’re aiming to be healthier without the pressure of hitting 10,000 every day, 7,000 steps is a smart and effective goal.

✅ Quick Tip:

Use a simple pedometer or your smartphone to track your steps. Start by increasing your current average by 500 to 1,000 steps per week until you hit 7,000.

* Research – https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/fulltext