A significant new study encompassing data from over 160,000 adults has found that walking roughly 7,000 steps each day is associated with a significantly lower risk of several primary health conditions. According to the findings, published in The Lancet Public Health, individuals who walked this amount daily saw a 47% reduction in the risk of all-cause mortality. Additional decreases were observed across a range of conditions: 25% for cardiovascular disease, 6% for cancer, 14% for type 2 diabetes, 38% for dementia, 22% for depression, and 28% for falls. In contrast to earlier research, which primarily concentrated on heart health or general mortality, this is the first study to offer a broad and systematic assessment of how step counts relate to multiple serious health outcomes.
The analysis also indicated that even relatively low levels of walking—around 4,000 steps per day—yield noticeable health benefits when compared to minimal activity levels of around 2,000 steps. Although in some instances, particularly with heart disease, the health advantages appeared to increase with higher step counts beyond 7,000, the benefits for most conditions plateaued after this point. These findings suggest that aiming for 7,000 steps per day may be a more practical and attainable target than the widely promoted, yet essentially arbitrary, goal of 10,000 steps. This is especially relevant for older adults or individuals who lead sedentary lifestyles and may find higher step goals daunting or unfeasible.
The study was based on a systematic review of 57 existing studies, with 31 of those meeting the criteria for inclusion in detailed meta-analyses. This makes it the most comprehensive evaluation to date of how daily step counts relate to a broad spectrum of health outcomes. Despite its scale and scope, the authors advise some caution in interpreting the results, particularly for outcomes such as cancer and dementia. In these cases, only a limited number of studies were available, leading to a lower degree of certainty in the conclusions. Furthermore, many of the studies reviewed did not adjust for potential confounders such as age, frailty, or underlying health status, which could influence the observed associations.
Nonetheless, the research team emphasises the potential value of daily step counts as a simple and accessible metric for physical activity that can be easily understood and tracked by the general public. Unlike other measures of fitness that may require specialised equipment or complex assessments, step counts can be monitored using smartphones or wearable devices, offering an intuitive gauge of one’s activity level. This simplicity, combined with the demonstrable health benefits observed, could make step counts a valuable tool for motivating individuals to increase their physical activity incrementally and sustainably.
The implications of these findings are far-reaching, particularly in the context of public health messaging. Current guidelines on physical activity often rely on time-based recommendations—such as 150 minutes of moderate-intensity exercise per week—which can be difficult for some people to interpret or integrate into daily routines. By contrast, a target like 7,000 steps per day offers a more tangible and relatable goal. Public health bodies may consider revising their physical activity recommendations to incorporate step counts as an alternative or complementary metric, thereby broadening the accessibility and appeal of exercise guidelines to a more diverse population.
This study also contributes to a growing body of evidence that modest lifestyle changes can lead to meaningful improvements in health. For many individuals, the idea of engaging in formal exercise routines or gym-based training can be off-putting, particularly if they are dealing with health limitations, low motivation, or time constraints. However, the simple act of walking—whether through commuting, running errands, or taking leisure strolls—presents a low-barrier entry point to better health. Framing walking as a legitimate and effective form of preventive medicine may help shift public perceptions about what counts as beneficial physical activity.
Ultimately, while further research is needed to refine our understanding of the relationship between step counts and specific health outcomes, particularly those with lower certainty, such as cancer or cognitive decline, this large-scale analysis provides compelling evidence that walking—even in moderate amounts—can offer a wide array of health benefits. As wearable technology continues to proliferate and as health systems look for scalable interventions to address rising rates of chronic disease and inactivity, daily step counts may serve as an effective and empowering strategy to enhance population health and promote longevity.
More information: Ding Ding et al, Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis, The Lancet Public Health. DOI: 10.1016/S2468-2667(25)00164-1
Journal information: The Lancet Public Health Provided by The Lancet
