Sydney: A major new study suggests that walking 7,000 daily steps may be enough to significantly enhance brain function and reduce the risk of several chronic diseases, including heart disease, cancer, dementia, and depression.
Published in The Lancet Public Health, the research challenges the widely accepted 10,000-step target, suggesting that fewer steps can still lead to substantial health benefits and may be a more practical goal for many people.
Lead author Dr. Melody Ding explained that the 10,000-step benchmark lacks scientific foundation and originated from a 1960s Japanese marketing campaign for a pedometer called the manpo-kei, which translates to ‘10,000-step meter.’ The figure has since become embedded in fitness culture, despite its arbitrary origins.
The international study analysed health and activity data from over 160,000 adults worldwide, comparing step counts with health outcomes. When compared to individuals walking only 2,000 steps a day, those walking 7,000 daily saw a:
- 25 percent reduction in cardiovascular disease risk
- 6 percent reduction in cancer risk
- 38 percent lower risk of developing dementia
- 22 percent decrease in depression risk
While some of these figures came from a smaller pool of studies and may vary in accuracy, the overall review supports the idea that even modest physical activity, starting from as low as 4,000 steps a day, provides significant health benefits. However, for many conditions, benefits appeared to level off beyond 7,000 steps, though walking more could still help heart health.
Counting daily steps has become increasingly popular thanks to smartwatches and fitness trackers. Yet, most official health recommendations, such as those from the World Health Organization (WHO), focus on time spent doing aerobic activity: at least 150 minutes of moderate or 75 minutes of vigorous activity weekly.
Dr Ding emphasized that step-based guidelines could serve as an easier-to-understand alternative for the general public, especially to encourage people to distribute activity throughout the day. However, she also acknowledged that step counts are not suitable for everyone, including swimmers, cyclists, or individuals with physical disabilities.
Commenting on the findings, Dr. Daniel Bailey, an expert in sedentary behaviour from Brunel University London, stated that the research debunks the ‘myth’ that 10,000 steps are essential. Dr. Bailey suggested that 5,000 to 7,000 steps might be a more realistic and attainable goal for many people.
Similarly, Dr Andrew Scott, a senior lecturer in clinical exercise physiology at the University of Portsmouth, pointed out that the exact number of daily steps is less important than simply increasing overall activity levels. Dr. Scott advised not stressing over daily targets, especially on days when physical movement is limited, adding that ‘more is always better.’
The daily steps study encourages people to view step tracking as a simple yet effective way to improve their overall well-being without the pressure of hitting an arbitrary 10,000-step milestone.
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