According to a post Lancet Public Health.
The study analyzed data from more than 160,000 adults and showed that even a modest increase in daily step counts can provide strong protection for many chronic diseases.
The major health benefits of modest exercise
Led by Professor Melody Ding from the University of Sydney, the study compiles the findings of 57 previous studies from 35 similar studies from ten countries. This is by far the most comprehensive analysis of how daily step counts affect mortality, and are a variety of health outcomes.
People who reach 7,000 steps have a lower risk in several areas compared to walking only 2,000 steps a day:
- All-cause mortality risk reduction by 47%
- 25% lower risk of cardiovascular disease
- 38% lower risk of dementia
- 22% lower risk of depression
- 14% lower risk of type 2 diabetes
- Fall risk reduction by 28%
- Cancer incidence is reduced by 6%
“Aiming at 7,000 steps is a realistic goal, which evaluates healthy outcomes in various fields that have never been seen before,” said Professor Ding.
Is 10,000 steps still the gold standard?
The goal of 10,000 steps stems from Japanese pedometer marketing activities in the 1960s, not scientific consensus. Although this study confirms that in some cases (such as heart disease and cancer mortality), the risk continues to drop by more than 7,000 steps, the additional benefits are relatively small. In most cases, after 7,000 steps, health improvements begin to escalate.
“For those who are already active, it’s great to have 10,000 steps a day,” said Dr. Katherine Owen, co-author and data analyst of the study. “However, with over 7,000 steps, the additional benefit of most of the health outcomes we’ve seen is modest.”
Every step is important
The researchers stress that even the exercise problems are small. Walking only 2,000 steps a day can still hit the benefits through up to 4,000 or 5,000 steps. These findings could be a game changer in public health messaging.
“Our research helps shift focus from perfection to progress,” said Professor Ding. “Even a slight increase in daily exercise can lead to meaningful health improvements.”
Real world evidence, actual meaning
The analysis relies on wearable device data, including accelerometers and pedometers, rather than self-reported motion. This objective approach helps clarify the dose response relationship across conditions. The most consistent benefit is the most consistent among reduced mortality, cardiovascular events and dementia risks. Conversely, due to limited data, the evidence linking step counts to cancer incidence or body function is uncertain.
The study also found:
- Step counting benefits across age groups are applicable, although older people may see continued benefits even in the past 10,000 steps
- Health risks are reduced, increasing to at least 12,000 steps per 1,000 steps
- The types of ladder equipment (pegeator vs accelerometer) have little effect on the overall trend
The transformation of public health news
The researchers hope these results will encourage a more flexible and achievable approach to movement. Historically, sports activity guides have emphasized the time spent on moderate to intense activities. But for many people, the daily steps are easier to track and understand, and they capture a range of body movements, from brisk steps to accidental activities.
Although more research is needed to tailor step goals by age, health status, and region, this study lays the foundation for the latest guidance. Australian policymakers are already considering findings to revise national physical exercise recommendations.
What’s next?
The authors call for more diverse research, especially in low- and middle-income countries, as well as people with disabilities or chronic diseases. They also highlighted the need for research that explores the intensity of the steps beyond the number of steps – how fast people walk in terms of walking.
Still, the core message is clear and authorized: movement is important. 7,000 steps per day may be enough to change your health trajectory.
Magazine: Lancet Public Health
doi: 10.1016/S2468-2667 (25) 00164-1
Article title: Daily steps and health outcomes for adults: systematic reviews and meta-analysis of dose responses
Article publication date: July 23, 2025
Related
If our report has been informed or inspired, please consider donating. No matter how big or small, every contribution allows us to continue to provide accurate, engaging and trustworthy scientific and medical news. Independent news takes time, energy and resources – your support ensures that we can continue to reveal the stories that matter most to you.
Join us to make knowledge accessible and impactful. Thank you for standing with us!
