Walking 7,000 steps a day may cut early death risk by nearly half: study

A new large-scale study suggests that walking 7,000 steps a day may significantly lower the risk of early death and several major health conditions - challenging the long-standing belief that 10,000 steps are necessary for optimal health.

Published in The Lancet Public Health journal, the research reviewed data from 57 global studies involving more than 160,000 adults.

The findings reveal that walking just 7,000 steps daily can reduce the risk of death from any cause by 47%.

The same step count was also associated with a 25% lower risk of cardiovascular disease, 38% reduced risk of dementia, 28% reduction in falls, 22% lower risk of depression, and a 6% reduction in cancer.

Melody Ding, the lead author and a professor of public health at the University of Sydney, highlighted the benefits for those leading sedentary lifestyles. "We should aim for 7,000 steps," she said, while adding that individuals already meeting the 10,000-step mark shouldn't scale back.

The study found health benefits even with lower activity levels.

Taking as few as 2,000 steps daily showed measurable advantages, while each additional 1,000 steps offered more protection. "There is a return on investment for every 1,000 extra steps," researchers noted, citing findings shared by The Guardian.

The traditional 10,000-step goal has been widely adopted by fitness trackers and public health campaigns. However, this research adds to growing expert consensus that meaningful benefits can be gained with fewer steps.

Dr. Daniel Bailey, a reader in sedentary behaviour and health at Brunel University of London, remarked that the study helps "debunk" the idea of 10,000 steps as the gold standard.

Experts still caution that step count alone does not measure the quality or intensity of physical activity.

Dr. Theodore Strange, chairman of medicine at Staten Island University Hospital, who was not involved in the study, emphasised the broader value of exercise. “Steps are part of just exercising, and exercising is part of an aerobic activity,” he told The New York Post.

According to Strange, walking at a moderate pace of 15 minutes per mile can help people complete 7,000 steps - or roughly 3.5 miles - in about an hour. “We should schedule a specific time of day where we are actively exercising and dedicate ourselves to it,” he advised.