Walking 7,000 steps a day linked to major health benefits, study finds
University of Sydney-led review suggests 7,000-step target may match 10,000-step goals for reducing risk of death, dementia, and heart disease
A University of Sydney–led analysis pooling data from 57 studies across more than 10 countries finds that walking 7,000 steps per day yields nearly the same health benefits as 10,000 steps, including a lower risk of premature death, dementia and heart disease.
The review, which examined data collected between 2014 and 2025, spans populations in Australia, the United States, Britain, Japan and elsewhere, making it the largest and most comprehensive examination of daily step counts to date. Researchers analyzed associations with eight major health outcomes, including cardiovascular disease, dementia and depressive symptoms, among others.
The study’s lead author, Professor Melody Ding of the University of Sydney, said the findings present a more realistic benchmark for millions who have found the traditional goal of 10,000 steps daunting. The team notes that even smaller increases in daily steps can yield meaningful health gains. For instance, moving from about 2,000 to 4,000 steps a day is associated with noticeable improvements in health outcomes, according to the researchers.
In terms of specific outcomes, the analysis found that walking 7,000 steps a day was associated with a roughly 47% lower risk of dying prematurely, a figure nearly identical to the reductions observed at higher step counts for most outcomes studied. Dementia risk declined by about 38%, and type 2 diabetes risk fell by roughly 22% when compared with lower step counts. The researchers emphasize that for people who are already physically active, stepping beyond 7,000 yields smaller incremental benefits for most outcomes, suggesting there is a practical plateau.
Dr. Katherine Owen, a co-author and chief analyst, noted that the 7,000-step target is a reasonable starting point for a broad population and may be more achievable for many than pushing toward 10,000 steps every day. The findings also point to the value of increasing daily movement as a simple, scalable public-health message rather than focusing on a single, universal number.
The researchers are now partnering with the Australian government to update national physical activity guidelines in light of the new evidence. They caution that future studies will help tailor targets to individuals based on age, health status and location, potentially making daily movement goals more personalized and achievable.
Beyond the headline numbers, the study reinforces a broader takeaway: daily movement as a concept matters more than chasing a specific target. The researchers stress that regular activity contributes to longer life and reduced disease risk, and that a 7,000-step benchmark provides a realistic, broadly applicable target for a large portion of the population.
Experts unaffiliated with the study have stressed that walking is an accessible form of exercise with broad health benefits. A fitness professional from the region highlighted walking’s cardiovascular advantages and calorie-burning potential, noting that brisk strolls can support weight management and overall fitness without requiring gym access. They added that walking is feasible for many people, including parents managing busy schedules, and carries a low risk of injury compared with more intense workouts.
While the findings are encouraging, researchers acknowledge the observational nature of the analysis. While associations were strong and consistent across diverse settings, the data do not prove a direct causal link between step counts and improved health outcomes. Nonetheless, the breadth of evidence and cross-country consistency bolster confidence that increasing daily steps to around 7,000 can play a meaningful role in reducing risk across multiple health domains.
In summary, the study supports a shift in public-health messaging from chasing a perfect number to embracing steady progress. By offering a realistic, widely attainable goal, researchers hope to encourage more people to integrate movement into daily life, with the potential to improve health outcomes for years to come.