A new review finds just 7,000 daily steps can cut death risk by 47%, dementia by 38% and diabetes by 22%, challenging the popular 10,000‑step goal.
A new meta‑analysis led by the University of Sydney suggests that walking 7,000 steps per day offers significant health benefits, calling into question the popular 10,000‑step target.
Researchers reviewed 57 studies across more than 10 countries, finding that individuals walking at least 7,000 steps daily had much lower risks for cardiovascular disease, dementia, type 2 diabetes, depression and cancer.
Walking 7,000 steps a day was associated with a 47% lower all‑cause mortality risk, a 38% reduced dementia risk, and a 22% lower risk of type 2 diabetes, nearly matching outcomes reported at 10,000 steps. “Any increase in daily steps, even modest ones like 4,000 steps, delivers health benefits compared to very low activity levels,” Professor Ding said. “When possible, targeting around 7,000 steps per day can substantially reduce risks for many chronic diseases and adverse health outcomes.”