A recent study led by the University of Sydney has indicated that walking 7,000 steps per day may provide health benefits comparable to the more commonly recommended 10,000 steps. The research, published in The Lancet Public Health, involved a comprehensive review of data from 57 studies conducted between 2014 and 2025 across over ten countries, including Australia, the USA, the UK, and Japan.
Professor Melody Ding, who spearheaded the study, noted that the findings could represent a more attainable target for individuals who find it challenging to meet traditional exercise guidelines. The analysis examined how varying daily step counts influence the risk of death from cardiovascular diseases, cancer, and the development of conditions such as type 2 diabetes, dementia, and depression.
Key findings revealed that walking 7,000 steps a day could reduce the risk of death by 47%, nearly equivalent to the reduction seen at 10,000 steps. Additionally, the risk of developing dementia decreased by 38% at 7,000 steps, with only a modest further reduction at 10,000 steps. The study also highlighted that even small increases in daily steps—such as from 2,000 to 4,000—can yield significant health benefits.
Co-author Dr. Katherine Owen emphasized that while 10,000 steps is beneficial for those already active, the additional advantages beyond 7,000 steps are minimal for many health outcomes. Following this research, experts are advocating for future studies to refine step goals based on factors like age and health status, which could enhance personalized health advice. The researchers are collaborating with the Australian government to potentially revise physical activity guidelines based on these findings.