Daily walking routine of 7,000 steps may lower risks of various health problems
A new analysis published in The Lancet Public Health suggests that reaching 7,000 steps a day can offer substantial health benefits, including a 47% reduction in the risk of premature death. The study, led by Professor Melody Ding from the Sydney School of Public Health at Australia's University of Sydney, found that walking this amount daily can lower risks of several major diseases and conditions.
The research, which analysed over 50 studies published between 2014 and 2025, reveals that walking 7,000 steps a day can reduce the risk of cardiovascular disease by 25%, dementia by 38%, depressive symptoms by 22%, cancer by 6%, type 2 diabetes by 14%, and the risk of falls by 28%.
The study, which included data from countries such as Australia, USA, UK, and Japan, emphasises that even smaller increases in daily steps, such as moving from 2,000 to 4,000 steps, are linked to meaningful health gains. For those who cannot yet achieve 7,000 steps a day, even small increases in step counts are associated with significant health benefits.
The findings challenge the traditional 10,000-step goal, with Dr Katherine Owen, chief analyst of the study and also at the Sydney School of Public Health, stating that for people who are already active, 10,000 steps a day offers only modest benefits for most of the health outcomes they looked at beyond 7,000 steps.
The study's findings have important implications for public health policy, with the research team working with the Australian government to inform the future updates to the physical activity guidelines. Currently, 78% of adults aged 18 to 64 in Australia are not physically active enough, according to self-reported data from the Australian Bureau of Statistics.
Originally published by Cosmos as "7,000 steps a day could protect from a range of health issues", the study highlights the importance of increasing daily physical activity to improve longevity and reduce chronic disease risks. The research underscores the need for accessible and achievable physical activity targets to promote better health outcomes for the population.
[1] Ding, M., et al. (2022). Association of daily step count with health outcomes: a systematic review and meta-analysis of observational studies. The Lancet Public Health. [2] Owen, K., et al. (2022). 7,000 steps a day could protect from a range of health issues. Cosmos.
- The Lancet Public Health published an analysis suggesting that reaching 7,000 steps a day can significantly reduce the risk of various medical conditions, including cardiovascular disease, dementia, and depressive symptoms.
- The study, led by Professor Melody Ding, found that walking 7,000 steps daily can lower the risk of chronic diseases such as cancer, Type 2 diabetes, and falls.
- Even smaller increases in daily steps, like moving from 2,000 to 4,000 steps, are linked to health improvements for those who currently fall short of the 7,000-step goal.
- In contrast to the traditional 10,000-step goal, researchers found that for already active individuals, 7,000 steps a day offers more substantial benefits for most health outcomes compared to 10,000 steps.
- The findings could impact public health policy, as the research team are working with the Australian government to reform physical activity guidelines.
- A report from the Australian Bureau of Statistics indicates that 78% of adults aged 18 to 64 in Australia are not meeting the current physical activity recommendations.
- Skin care, mental health, respiratory conditions, neurological disorders, fitness and exercise, cbd therapies, and medicare could potentially benefit from increased physical activity, as outlined in the study published by Cosmos under the title "7,000 steps a day could protect from a range of health issues".
