Forget 10,000 Steps: 7,000 Daily Steps May Be Enough for Better Health

For years, the magic number of 10,000 steps a day has been the gold standard for staying active and healthy. But hold onto your pedometers, folks—new research is shaking things up. A comprehensive study from the University of Sydney, analyzing data from over 57 studies across more than 10 countries, suggests that 7,000 steps might just be the sweet spot for significant health benefits.

Led by Professor Melody Ding from the School of Public Health, the research team dug deep into how daily step counts affect major health risks like heart disease, cancer, type 2 diabetes, dementia, and even depression. The findings? Hitting at least 7,000 steps daily was tied to impressive improvements across eight key health markers. We’re talking a 47% reduction in risk of death, a 38% lower chance of dementia, and a 22% drop in type 2 diabetes risk—numbers that rival the benefits of the much-touted 10,000-step goal.

What’s even more encouraging is that you don’t need to leap straight to 7,000 if you’re starting from scratch. Professor Ding emphasized that even modest increases—like going from 2,000 to 4,000 steps a day—can deliver meaningful health gains. And for the overachievers already clocking 10,000 or more? Keep striding—there’s no reason to dial it back, though the additional benefits taper off after 7,000.

Here’s the kicker: you don’t need a gym membership or a dedicated workout to rack up those steps. Everyday choices, like hopping off the bus a stop early or taking the stairs instead of the elevator, count just as much. It’s about weaving movement into your life in practical, enjoyable ways. However, Ding also reminds us that walking isn’t the whole puzzle—adding strength training and mobility exercises to your routine can round out the health benefits.

While the study, published in The Lancet Public Health, isn’t without limitations—such as a smaller pool of data for some outcomes and potential biases—it offers a refreshing perspective. Forget chasing perfection; focus on progress. Whether you’re at 2,000 steps or pushing past 10,000, every bit of movement matters. So, lace up those sneakers and start stepping—7,000 might just be your new lucky number.