Reevaluating the 10,000 Steps a Day Goal: Fewer Steps Can Provide Similar Health Benefits

Recent research from the University of Sydney challenges the traditional recommendation of 10,000 daily steps for optimal health. An extensive review analyzing data from over 50 studies across multiple countries finds that walking approximately 7,000 steps daily offers comparable health advantages, including reduced risks of cardiovascular disease, dementia, and other chronic conditions. Led by Professor Melody Ding from the School of Public Health, the study published in The Lancet Public Health examines the relationship between different step counts and key health outcomes.

The investigation revealed that walking 7,000 steps can lower the risk of early death by nearly half, similar to the benefits observed at 10,000 steps. Moreover, reductions in dementia risk and type 2 diabetes were significant when increasing steps from lower levels, with only marginal gains beyond 7,000 steps for many outcomes. The findings suggest that setting more attainable goals, such as 7,000 steps, could motivate more individuals to engage in regular physical activity, especially those who find 10,000 steps overwhelming.

The study emphasizes that even modest increases in daily steps—from as low as 2,000 to 4,000—are associated with meaningful health improvements. Experts like Dr. Katherine Owen highlight that the extra health benefits of surpassing 7,000 steps become modest for most outcomes. This new evidence could influence future physical activity guidelines, shifting the focus from aiming for an exact number to encouraging consistent movement. Overall, the research advocates for a flexible, achievable approach to daily activity, promoting progress over perfection.

Source: https://medicalxpress.com/news/2025-07-rethink-day-goal-effective.html