Steps – are 7000 enough, or should we walk more?

Lots of people ask me how many steps they should be doing. For years, 10,000 steps a day has been been the recommendation, and also what I have personally been trying to achieve. However, new research suggests that the magic number might be smaller, more realistic, and just as powerful.

A recent research study published in The Lancet, pulled together data from 57 studies covering 35 cohorts around the world. The team tracked how daily step counts related to risks for heart disease, cancer, diabetes, dementia, and even premature death.

The findings? People who averaged about 7,000 steps a day reduced their risk of dying from any cause by nearly 50% compared to those taking just 2,000. Cardiovascular disease risk dropped by a quarter, and similar trends showed up for dementia, falls, and overall physical function. For older adults, the sweet spot was even lower — closer to 5,400 steps a day for maximum benefit.

Here’s the encouraging part: the benefits start well before you hit 10,000 steps. Every extra 1,000 steps nudged health outcomes in the right direction, up to around 12,000 steps, where the gains began to plateau.

The message from the study is very simple: move more than you are now, and you’ll be better off. This sends an encouraging message for people that are struggling to achieve the previously suggested 10,000 steps.

From my point of view, Even with a busy schedule, it’s possible to make time for movement by weaving it naturally into the day. Some people find that starting the morning with a brisk walk or jog—yes, even on cold days—sets a positive tone. Others prefer to head out right after work (usually the case for me), using exercise as a way to decompress. Combining social time with activity, like inviting friends for a walk or run, can make it more enjoyable and easier to stick with. The key is to treat regular movement as a non-negotiable for health.

Hopefully this blog post has helped understand that the benefits of keeping active extend well beyond physical fitness. If you get a chance, have a read of my blog about the health benefits of trekking.

Reference:

Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysisDing, Ding et al.The Lancet Public Health, Volume 10, Issue 8, e668 – e681