How many steps should you take each day to stay healthy? A new analysis suggests a number lower than the common 10,000-step goal.
Researchers reviewed dozens of studies published between January 2014 and February 2025. They found that walking 7,000 steps daily offered significant health benefits. Compared to people who walked about 2,000 steps, those reaching 7,000 steps had a 47% lower risk of death, a 38% lower risk of dementia, and a 25% lower risk of heart disease.
Other Health Benefits
The study also linked 7,000 daily steps to:
- Heart disease: 47% lower risk of death
- Cancer: 37% lower risk of death
- Type 2 diabetes: 14% lower risk
- Depression: 22% lower risk of depressive symptoms
- Falls: 28% lower risk
Even a smaller increase in activity helped. Walking 4,000 steps per day instead of 2,000 cut the risk of death by 36%.
A Practical Goal
The researchers noted that 10,000 steps can still benefit very active adults. However, 7,000 steps provides meaningful health gains and may be easier for most people to achieve.
“Walking any amount helps your body and mind,” the study said.
Study Limitations
The analysis had some limits. Researchers pointed out the lack of age-specific data and a small number of studies for certain outcomes. They hope the 7,000-step goal can guide public health recommendations, with future research exploring age-specific targets.
Resources:
https://www.cbsnews.com/
https://knowledgenexuses.com/
