Step by Step to Wellness: How 7,000 Daily Steps Cut Major Health Risks
By Dr. Kavita Reddy
Are 7,000 Steps a Day Enough to See Health Benefits? Do we really need to hit the 10,000-step mark every day to stay healthy? While that number has long been a popular benchmark, new research suggests a more attainable goal may still offer substantial health benefits.
The Myth of 10,000 Steps
Many people strive to walk 10,000 steps a day based on the widespread belief that it’s the gold standard for health. Fitness trackers like Fitbit, Garmin, and Apple Watch, along with mobile apps such as Google Fit and Apple Health, have made step counting a daily routine for millions. Previous studies have associated walking 10,000 steps per day with reduced risks of cardiovascular disease, type 2 diabetes, and cognitive decline.
However, a new study published in The Lancet Public Health challenges the necessity of this benchmark. It reveals that walking just 7,000 steps per day can significantly reduce the risk of several major health conditions—including heart disease, cancer, dementia, depression, and all-cause mortality.
The New Study: Fewer Steps, Big Gains
Researchers conducted a meta-analysis of data from 35 cohort studies between 2014 and 2025. Drawing from databases like PubMed and EBSCO CINAHL, they analyzed step counts and health outcomes from over 16,000 adult participants. The team focused on the relationship between daily steps and eight health outcomes:
- All-cause mortality
- Cancer
- Cardiovascular disease
- Cognitive function
- Falls
- Mental health
- Physical function
- Type 2 diabetes
“While we already know physical activity benefits health, public guidelines typically recommend 150 to 300 minutes of moderate-to-vigorous activity per week,” said Dr. Melody Ding, a professor at the Sydney School of Public Health at the University of Sydney and the study’s corresponding author. “But most people track their activity by steps, which is a simple and accessible metric. The 10,000-step goal is not actually based on solid evidence. Our review aimed to clarify how many steps per day are truly linked to meaningful health benefits.”
Health Benefits of 7,000 Steps a Day
The study found that individuals walking around 7,000 steps per day had significantly lower risks of developing several chronic conditions and other adverse health outcomes. The observed reductions included:
- 47% lower risk of all-cause mortality
- 6% lower risk of cancer
- 25% lower risk of cardiovascular disease
- 38% lower risk of dementia
- 22% lower risk of depression
- 28% lower risk of falls
- 14% lower risk of type 2 diabetes
“This study is important because step-counting devices are now so widely available that people want to know what target they should aim for,” said Dr. Ding. “Physical activity is known to be beneficial, but tracking the number of minutes can be difficult due to short and incidental bouts of movement. Steps, by contrast, are easy to count and provide a more accessible way to set and reach health goals.”
4,000 Steps vs. 2,000: Every Step Counts
Even walking just 4,000 steps a day was shown to offer measurable health improvements over a sedentary lifestyle. Participants walking around 4,000 steps fared better than those walking about 2,000 steps daily.
“Increasing step counts from 2,000 to 4,000 or 5,000 still yields health benefits, even if one doesn’t reach the 7,000 mark,” Dr. Ding explained. “This is especially important for encouraging those who are highly inactive. Any movement is better than none.”
Dr. Ding emphasized, “Higher step counts beyond 7,000 may provide added benefits, but the rate of improvement begins to taper off. That said, if you’re already walking 10,000 or more steps daily, there’s no need to scale back. Keep it up!”
A More Attainable Daily Target
Dr. Nissi Suppogu, a board-certified cardiologist and medical director at the Women’s Heart Center at MemorialCare Heart & Vascular Institute in Long Beach, California, noted the importance of the study’s findings.
“This study looks at total daily steps—not just steps taken during formal exercise,” she said. “That makes the goal even more achievable. Patients can reach this target without going to the gym. They can walk around their homes, in their yards, on the street, or at a nearby park. It doesn’t require special equipment, memberships, or significant time investment. Just get up and move!”
Dr. Suppogu also pointed out the psychological benefits of a more realistic step goal. “Knowing that as little as 2,000 steps a day can already impact their health—and that every additional step toward 7,000 brings more benefits—may change how people approach fitness,” she said. “Unlike the 10,000-step figure, which has little clinical backing, 7,000 is a goal grounded in evidence and much more achievable for most.”
Exercise Doesn’t Have to Be Strenuous
Dr. Kanwar Kelley, a physician triple board-certified in ENT, obesity medicine, and lifestyle medicine, and co-founder and CEO of Side Health in Orinda, California, also weighed in.
“This study reinforces what many of us in lifestyle medicine have long been advocating: that physical activity is essential for longevity and overall health—and it doesn’t need to be intense or complicated,” said Dr. Kelley. “Simple activities like walking can reduce health risks without needing a gym or special equipment.”
He further emphasized the importance of studies like this in shaping healthcare and policy. “Research like this helps doctors, public health leaders, and even legislators develop strategies and programs that support physical activity,” he said. “By studying different types of movement, we make it easier for people to find what works for them and remove barriers to participation.”
Dr. Kelley concluded, “This study confirms a dose-response relationship between daily step count and health outcomes. Though benefits may vary across different populations, any increase in daily movement is beneficial. Personalized step goals based on age, health status, and fitness levels can help promote better health—but the overarching message is clear: move more, every day.”
About the Author
Dr. Kavita Reddy is a U.S.-trained MD specializing in Internal Medicine with over 20 years of clinical experience. She integrates conventional Western medicine with holistic and lifestyle-based approaches to promote whole-body wellness.
Her patient-centered philosophy blends nutrition, stress management, and preventive care into every treatment plan. Dr. Reddy is known for her compassionate care and dedication to empowering patients through education and self-care.
She has helped thousands of individuals find balance and healing through a uniquely integrative approach to medicine.
