Rethink the 10,000-Step Goal: Fewer Steps Work Just as Well

New Study Reveals Health Benefits of 7,000 Steps a Day

A recent study conducted by the University of Sydney has uncovered that walking 7,000 steps per day can provide health benefits comparable to those achieved by walking 10,000 steps. This finding is particularly significant as it offers a more achievable target for individuals who may find the traditional 10,000-step goal challenging.

The research, led by Professor Melody Ding from the School of Public Health, was published in The Lancet Public Health. It analyzed data from 57 studies conducted between 2014 and 2025 across over ten countries, including Australia, the United States, the United Kingdom, and Japan. This comprehensive review examined the impact of different daily step counts on various health outcomes, such as the risk of dying from cardiovascular disease and cancer, as well as the development of conditions like type 2 diabetes, dementia, and depression.

Professor Ding emphasized that the findings offer a more realistic benchmark for people struggling to meet conventional exercise guidelines. "Aiming for 7,000 steps is a realistic goal based on our findings, which assessed health outcomes in a range of areas that hadn't been looked at before," she said. "However, for those who cannot yet achieve 7,000 steps a day, even small increases in step counts, such as increasing from 2000 to 4000 steps a day, are associated with significant health gains."

Understanding the Health Benefits of Different Step Counts

To determine the effects of varying step counts, researchers reviewed studies where participants used devices like pedometers, accelerometers, and fitness trackers to monitor their daily steps. Starting at 2,000 steps, experts compared the health outcomes of individuals walking more steps at 1,000-step increments to assess any differences in the risk of early death or other major diseases.

When compared to 2,000 steps a day, the following benefits were observed:

• Reduced Risk of Death: Walking 7,000 steps a day reduced the risk of death by 47%, nearly matching the benefit seen with 10,000 steps per day.
• Lower Dementia Risk: The risk of dementia dropped by 38% from walking 7,000 steps a day, with only a 7% additional reduction at 10,000 steps.
• Decreased Type 2 Diabetes Risk: The risk of type 2 diabetes fell by 22% with 10,000 steps a day, and further decreased to 27% at 12,000 steps.
• Improved Health Outcomes: Significant improvements were noted when people increased their average daily steps from 2,000 to between 5,000 and 7,000 steps.

Dr. Katherine Owen, co-author and chief analyst of the study from the School of Public Health, added, "For people who are already active, 10,000 steps a day is great. But beyond 7,000 steps, the extra benefits for most of the health outcomes we looked at were modest."

Shifting Focus from Perfection to Progress

The researchers are collaborating with the Australian government to use the evidence from this study to update future physical activity guidelines. "Our research helps to shift the focus from perfection to progress. Even small increases in daily movement can lead to meaningful health improvements," said Professor Ding.

This study provides valuable insights into how daily step counts can influence overall health. It highlights the importance of consistent physical activity, even if it doesn’t reach the commonly recommended 10,000 steps. By making the goal more attainable, individuals can take meaningful steps toward better health without feeling overwhelmed by unrealistic targets.

For those looking to improve their health, starting with a modest increase in daily steps can yield substantial benefits. Whether it’s walking to work, taking the stairs, or going for a short walk during breaks, every step contributes to a healthier lifestyle. As this study shows, even small changes can make a big difference in long-term health outcomes.