2025-07-25 20:41:00
Good news for those who walk: You may not need to chase 10,000 steps a day to reap significant health rewards.
If you’re hitting the pavement to boost your health, a new review study suggests you might not have to go as far as you think. Walking just 7,000 steps daily is linked to a substantially lower risk of early death and conditions like heart disease, diabetes, dementia, and depression. Going beyond that number doesn’t seem to add much to these longevity benefits.
This finding is a welcome change from the often-elusive target of 10,000 steps, a number that can feel daunting. “Ten thousand steps was always an arbitrary number,” says Katherine Owen, PhD, of the University of Sydney in Australia. “It originated in Japan as part of a marketing campaign leading into the Tokyo Olympics where they chose 10,000 steps. It was catchy and memorable, and it really stuck.”
How Many Steps Are Enough?
To determine if 10,000 steps are truly necessary for health improvements, Dr. Owen and her colleagues analyzed data from 57 studies involving over 160,000 adults. They assessed the links between daily step counts and various health outcomes.
The research, published in The Lancet Public Health, found that compared to walking 2,000 steps a day, reaching 7,000 steps was associated with a 47% lower risk of premature death from all causes. This is a significant jump for those struggling to hit the higher targets.
- Walking 7,000 steps a day is linked to a 47% lower risk of premature death compared to 2,000 steps.
- This target also reduces the risk of heart disease, diabetes, dementia, and depression.
- The popular 10,000-step goal originated from a Japanese marketing campaign.
- Hitting 7,000 steps may require about an hour of walking daily.
- Smartphones and simple daily adjustments can help you track and increase your steps.
Additional Health Perks of 7,000 Steps
Beyond reducing the risk of early death, achieving 7,000 steps daily offers several other notable health advantages when compared to walking only 2,000 steps:
- A 25% lower risk of developing heart disease.
- A 47% lower chance of dying from cardiovascular disease.
- A 37% lower risk of dying from cancer.
- A 14% lower risk of developing type 2 diabetes.
- A 38% lower risk of developing dementia.
- A 22% lower chance of experiencing symptoms of depression.
- A 28% lower risk of falls.
How Long to Walk 7,000 Steps?
Reaching these health benefits might take just over an hour of walking per day. Keith Baar, PhD, an exercise physiology professor at the University of California Davis, explains, “An average person walks around 100 steps a minute. Therefore, walking a total of just 70 minutes would get you the necessary amount.”
It’s important to remember that every step counts. Even short bursts of walking, like going to the bathroom or grabbing coffee, contribute to your daily total. You might be closer to 7,000 steps than you realize. I-Min Lee, MD, ScD, a professor at Harvard Medical School, notes, “If you did not move at all the whole day, to take 7,000 steps would require about 70 minutes.” However, for the average American who gets about 5,000 steps daily through routine activities, only an extra 20 minutes of walking might be needed.
Did you know? The 10,000-step goal, widely adopted for fitness, was not based on scientific evidence but rather a marketing strategy from Japan in the 1960s.
Simple Ways to Track and Increase Your Steps
Tracking your daily step count has never been easier, thanks to smartphones. They can help you monitor your progress and identify areas where you can add more steps if you’re falling short of 7,000. Seth Martin, MD, a professor and preventive cardiologist at Johns Hopkins University, suggests, “Or you can go low-tech and guesstimate your steps.”
Dr. Martin offers a simple estimation method: “Walking at a moderate pace yields about 100 to 120 steps per minute.” You can calculate your total by multiplying the minutes you walk by this estimate. Alternatively, estimate based on distance, knowing that each mile is roughly 2,000 to 2,500 steps, depending on your pace.
If counting feels like too much hassle, integrate more steps into your day naturally. Try walking after meals, opting for the stairs over the elevator, parking farther from your destination, or pacing while on phone calls. For a consistent boost, consider adding a canine companion. As Dr. Baar puts it, “I think that the best way is to get a dog. You then have to walk at least twice a day no matter the weather.”
