Walk Less, Gain More: 7000 Steps Hit Key Health Goals

New study reveals significant benefits beyond the 10,000-step benchmark.

Shattering the long-held 10,000-step myth, groundbreaking research from the University of Sydney indicates that achieving 7,000 daily steps provides comparable health advantages across numerous outcomes. This finding offers a more attainable target for many individuals striving to boost their well-being.

Revised Step Benchmarks for Better Health

A comprehensive analysis, published in *The Lancet Public Health* and led by Professor Melody Ding, synthesized data from over 57 global studies. Researchers examined the impact of daily step counts on mortality from cardiovascular disease and cancer, as well as the incidence of conditions like type 2 diabetes, dementia, and depression.

“Aiming for 7000 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.”

—Professor Melody Ding, School of Public Health

Professor Ding highlighted that even modest increases, such as stepping up from 2,000 to 4,000 daily, yield substantial health gains. The study found that walking 7,000 steps a day lowered the risk of death by 47 percent, nearly matching the benefit seen at 10,000 steps.

Beyond the Numbers: A Realistic Approach to Movement

The research meticulously analyzed data from participants using wearable devices. When compared to a baseline of 2,000 steps, stepping up to 7,000 steps daily demonstrated a 38 percent reduction in dementia risk, with only a marginal additional 7 percent improvement at 10,000 steps. For type 2 diabetes, benefits increased with higher counts, dropping by 22 percent at 10,000 steps and 27 percent at 12,000.

Dr. Katherine Owen, co-author and chief analyst, noted that while 10,000 steps are excellent for active individuals, the additional benefits beyond 7,000 steps were modest for most health outcomes assessed. The insights are expected to influence future Australian physical activity guidelines.

The study emphasizes progress over perfection, encouraging small increases in daily movement for significant health improvements. For instance, a study published in the *Journal of the American Medical Association* found that increasing daily steps from 4,000 to 8,000 was associated with a 46% reduction in mortality compared to those who remained at 4,000 steps (JAMA Network, 2022).

Future Directions and Personalized Advice

Experts are now calling for further research to tailor step goals based on age, health status, and geographic location, incorporating more diverse populations and longer-term data. This detailed approach will empower health practitioners in providing personalized guidance to their patients.