Walking 7,000 steps a day tied to near-identical health benefits as 10,000, study finds

A large new analysis suggests that walking 7,000 steps a day may yield health benefits nearly identical to those seen with 10,000 steps, including a lower risk of premature death, dementia and heart disease.

Led by the University of Sydney, the review is the largest and most comprehensive to date on step counts, pooling data from 57 studies across more than 10 countries, including Australia, the United States, the United Kingdom and Japan, and spanning research conducted from 2014 to 2025. The researchers found that 7,000 steps a day was associated with a 47% lower risk of dying prematurely compared with lower levels of activity, a dementia risk reduction of 38%, and a type 2 diabetes risk decline of 22%. Professor Melody Ding, from the School of Public Health and the study’s lead author, said the findings offer a realistic benchmark for people who have found higher targets daunting. "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," Ding said. "For those who cannot yet achieve 7,000 steps a day, even small increases in step counts, such as increasing from 2,000 to 4,000 steps a day, are associated with significant health gains."

The research team noted that for people who are already physically active, reaching 10,000 steps a day remains beneficial, but additional gains beyond 7,000 steps for most health outcomes tended to be modest. Dr. Katherine Owen, co-author and chief analyst, pointed to the plateau in benefits beyond 7,000 steps across several measures and emphasized that the scale of improvement should be understood in a broader context of daily movement rather than a single target.

In practical terms, the authors said the 7,000-step threshold could help more people participate in daily activity guidelines and public health messaging. The researchers are now collaborating with the Australian government to refine national physical activity guidelines in light of the new evidence. "Our research helps to shift the focus from perfection to progress," Ding added, noting that future work could tailor targets by age, health status and location to make daily movement goals more achievable for diverse groups.

The study’s scope also highlighted eight major health outcomes tied to daily step counts, including cardiovascular disease risk, dementia, and depressive symptoms. While the results point to meaningful health gains at 7,000 steps, experts caution that individual benefits may vary based on baseline health, fitness levels and other lifestyle factors. The researchers stressed that any increase in movement—whether a modest rise from baseline steps or a more sustained habit—can contribute to better health in the long term.

Outside the academic setting, personal trainers and health professionals have long advocated walking as an accessible form of exercise. Rachael Attard, a Gold Coast-based sports nutritionist and trainer, has championed walking as a practical weight-management tool. She told Daily Mail that walking offers cardiovascular benefits and can help in weight control, noting that a one-hour walk can burn roughly 300 calories and that walking is feasible for many people, including busy parents. "Walking has all of the health benefits that you’ve heard of—improved cardiovascular fitness and endurance, reduced blood pressure and heart disease prevention," Attard said. "But one of my favorite things about walking is that it is the best exercise for slimming down legs and it burns a surprisingly high number of calories for a workout that’s relatively easy."

Experts also discussed the science behind why walking can be an effective everyday activity. The so-called fat-burning zone theory suggests that lower- to moderate-intensity exercise enables the body to rely more on stored fat for energy, provided oxygen intake is sufficient. Attard explained that at 60% to 70% of maximum effort, the body can more efficiently convert fat into energy, making longer, steady walks a practical path to fat loss for many people. She added that the ease of starting a walking routine makes it a viable option for people who aren’t seeking intense gym sessions but still want to improve health outcomes.

As policymakers digest the latest findings, the emphasis appears to be shifting from pursuing a single numerical target to embracing movement as a daily, adaptable habit. The Sydney researchers noted that future studies should explore how targets might vary by age, health status, and environment to further tailor recommendations. In the meantime, the evidence suggests that aiming for around 7,000 steps per day can be a realistic, impactful goal for broad populations seeking substantial health benefits, with additional gains possible as part of an overall active lifestyle.