New research in The Lancet Public Health finds 7000 steps daily deliver major health benefits, debunking the 10,000-step fitness myth.
Sydney, Australia | October 23, 2025 | The Interview Times— A groundbreaking meta-analysis published in The Lancet Public Health has found that walking around 7000 steps a day delivers most of the health benefits traditionally associated with the long-promoted 10,000-step goal.
The study, led by Professor Melody Ding of the University of Sydney’s Charles Perkins Centre, analyzed data from 31 large-scale cohort studies covering more than 160,000 adults globally. It examined how daily step counts relate to risks of premature death, cardiovascular disease, diabetes, cancer, dementia, and depression.
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7000 Steps Daily and Health Benefits
Compared to people walking around 2,000 steps daily, those averaging 7000 steps experienced remarkable improvements:
- 47% lower all-cause mortality
- 38% lower dementia risk
- 25% lower cardiovascular disease risk
- 22% reduction in depressive symptoms
- 14% lower type 2 diabetes risk
- 6% lower cancer mortality
According to Professor Ding, the results show that most benefits plateau around 7000 steps daily, meaning walking more may offer only modest additional gains in certain areas like dementia prevention and longevity.
“Most of the benefits are achieved at around 7000 steps, and going beyond that gives diminishing returns,” said Professor Melody Ding in a statement released by the University of Sydney.
Incremental Gains Still Matter
Even moderate increases in step counts make a difference. Those walking 4,000 steps per day had a 36% lower risk of death compared to 2,000-step walkers — proving that small progress counts, especially for sedentary individuals.
The analysis aligns with previous research, including a 2023 European Journal of Preventive Cardiology study that identified 3,967 steps as optimal for reducing mortality among older adults. However, the new 7000-step study widens the scope to include multiple chronic conditions and a diverse global population.
How the 7000 Step Study Was Conducted
Researchers standardized both accelerometer-based and self-reported data, creating a consistent framework for evaluating results. Using dose–response curves and restricted cubic spline modeling, they identified a non-linear relationship between steps and health benefits — showing rapid gains up to 7000 steps, then gradual flattening.
Though observational, the results remained robust after adjusting for factors such as age, BMI, sex, and socioeconomic background, suggesting the findings are statistically sound and globally relevant.
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Experts Say 7000 Steps Is a Realistic Goal
Public health experts hailed the findings as a game changer for fitness messaging.
“Seven thousand steps is achievable for most people and removes the intimidation factor of 10,000,” said Dr. I-Min Lee, professor at Harvard Medical School, in an editorial accompanying the study.
The 10,000-step benchmark, as the report notes, originated from a 1960s Japanese marketing campaign, not from medical research. This revelation underscores how scientific evidence now supports a more flexible, inclusive fitness goal.
Public Health Implications
The 7000 Step Target could reshape global health policies, especially in low-activity populations. It emphasizes that regular moderate walking, rather than extreme targets, can substantially lower disease risk and improve mental well-being.
The study’s authors encourage individuals to focus on consistency over perfection — suggesting that every step counts, particularly for older adults and those beginning new exercise routines.
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Funding and Collaboration
The research was supported by the Australian National Health and Medical Research Council and involved international collaborators from the UK, U.S., and Canada.
Full study reference:
Ding, M. et al. (2025). Dose–response association between accelerometer-measured daily steps and health outcomes: a systematic review and meta-analysis. The Lancet Public Health. DOI: 10.1016/S2468-2667(25)00203-2