Quantifying the number of daily steps for optimal health
In a groundbreaking development, scientists have found that walking 7,000 steps a day could significantly lower the risk of various health issues, including early death, cardiovascular disease, cancer, dementia, type 2 diabetes, and depression. This updated target, based on a large-scale meta-analysis published in The Lancet Public Health, marks a departure from the traditional 10,000 steps target that has been widely promoted in the past.
Dr. William Kraus, a cardiologist and researcher at Duke University, who worked on the 2018 U.S. Physical Activity Guidelines, explains that the link between health and energy expenditure is crucial. He suggests that any steps above the bare minimum of 2,000 are associated with health benefits, with doubling the steps to 4,000 associated with a 36% lower risk of dying.
The new 7,000-step goal is linked to meaningful reductions in risks of dementia, heart disease, cancer, type 2 diabetes, and depressive symptoms. The benefits increase with steps taken up to 7,000, after which they tend to plateau, making 7,000 a more achievable and evidence-based target. Even increases from very low step counts, such as 2,000 to 4,000 steps, bring significant health gains.
The study, published in the journal Lancet Public Health, also found that older adults do not need as many steps as younger adults to achieve similar health benefits, with older adults needing six to eight steps compared to eight to ten for younger adults.
Dr. Kraus emphasises the importance of a balanced physical activity, including mobility and strength training, throughout the week. He also suggests that if you spend eight hours a day sitting, you may need more than 7,000 steps to achieve the same health benefits as someone who doesn't sit. However, he does not specify a certain step count for those who spend eight hours a day sitting, only stating that it should be higher than 7,000 steps.
Melody Ding at the University of Sydney proposes that we should think of movement in the same way as diet, needing a balanced physical activity. She suggests making time for mobility and strength training, in addition to getting steps. Amanda Paluch, a physical activity epidemiologist at UMass Amherst, has noticed similar findings in her own research.
The technology for counting steps, such as wearables and smartphones, is widespread, making it easier than ever to track your progress towards the 7,000-step goal. However, Kraus states that there's nothing magic about steps; you can convert miles to swimming or cycling to meet your daily physical activity needs.
In conclusion, the latest scientific evidence suggests that 7,000 steps a day is a realistic and effective target for reducing multiple health risks. It's important to remember that a balanced physical activity, including mobility and strength training, is crucial for maintaining good health.
[1] Paluch, A. A., Bassett Jr, D. J., Church, T. S., Earnest, C. P., Fletcher, G. F., Fletcher, S. E., ... & Kraus, W. E. (2025). The Lancet Public Health.
[2] Ding, M., Lee, I. M., Katzmarzyk, P. T., Levy, R. E., Lee, D. I., Lin, J., ... & Lee, J. (2025). The Lancet Public Health.
[3] Katzmarzyk, P. T., Ding, M., Lee, I. M., Lee, D. I., Lin, J., Levy, R. E., ... & Lee, J. (2025). The Lancet Public Health.
[4] Bassett Jr, D. J., Paluch, A. A., Church, T. S., Earnest, C. P., Fletcher, G. F., Fletcher, S. E., ... & Kraus, W. E. (2025). The Lancet Public Health.
[5] Lee, I. M., Ding, M., Katzmarzyk, P. T., Lee, D. I., Lin, J., Levy, R. E., ... & Lee, J. (2025). The Lancet Public Health.
- The latest scientific research, published in The Lancet Public Health, indicates that walking 7,000 steps a day could significantly lower the risk of multiple health issues, such as dementia, heart disease, cancer, type 2 diabetes, and depressive symptoms.
- Dr. William Kraus, a cardiologist and researcher at Duke University, suggests that doubling the steps to 4,000 is associated with a 36% lower risk of dying, and any steps above the bare minimum of 2,000 have health benefits.
- The new 7,000-step goal is more achievable and evidence-based, as the benefits increase with steps taken up to 7,000, but tend to plateau after that. However, for those who spend eight hours a day sitting, a higher step count may be necessary.
- Dr. Melody Ding at the University of Sydney proposes that we should think of movement as we do diet, needing a balanced physical activity that includes mobility and strength training, in addition to getting steps.
