Less is More: New Insights Show That Walking Fewer Than 10,000 Steps Can Still Boost Health
Recent research reveals that it’s not necessary to walk 10,000 steps daily to maintain good health. Scientists have found that a daily step count of 7,000 can produce the same significant health benefits as the widely recommended 10,000 steps. This conclusion comes from a comprehensive review of 57 studies conducted between 2014 and 2025 across over 10 countries, as reported by MedicalXpress. Led by Professor Melody Dinn from the School of Public Health at the University of Sydney, the study analyzed the impact of step count on risks related to cardiovascular diseases, cancer, as well as the likelihood of developing type 2 diabetes, dementia, depression, and other chronic conditions. Professor Dinn emphasized that the goal of 7,000 steps is both realistic and achievable, based on their findings which evaluated health in various spheres. She added that even increasing daily activity from 2,000 to 4,000 steps showed measurable health improvements. “We now know that the number of steps people take daily is associated not only with lifespan but also that walking at least 7,000 steps a day can significantly improve eight key health indicators, including reducing the risks of cardiovascular disease, dementia, and depression,” she said. The research utilized data from individuals wearing fitness trackers, accelerometers, and pedometers to precisely assess the relationship between activity levels and health outcomes. The main findings indicated that walking 7,000 steps daily lowers the risk of premature death by nearly 50%, comparable to the effect of 10,000 steps. Additionally, dementia risk decreases by 38%, with the extra 3,000 steps offering only marginal additional benefit. For type 2 diabetes, the risk reduces by 22% at 10,000 steps and up to 27% at 12,000 steps. Significant overall health improvements were observed with increases from 2,000 to 5,000–7,000 steps. Co-author Dr. Catherine Owen highlights that while 10,000 steps is excellent for already active individuals, most people could benefit more from gradually increasing their daily steps to around 7,000, leading to meaningful health improvements. Scientists call for a shift from focusing solely on reaching fixed step goals to encouraging incremental increases in daily activity to make healthy lifestyles more accessible. This discovery may influence future national and global physical activity guidelines, emphasizing that even small daily efforts can yield long-term health benefits — making healthier living more practical and achievable for everyone.