Health · Fitness & Nutrition · 1 hr ago
About 7,000 daily steps can bring major health benefits, study finds
A review of 57 studies found that people who walked more generally had better health outcomes.
Compared with 2,000 steps a day, 7,000 was linked to a lower risk of early death, heart disease and diabetes.
The familiar 10,000-step target came from a Japanese pedometer advertising campaign before the 1964 Tokyo Olympics, not from a clinical trial.
The review found that benefits often began to level off after about 7,000 steps, though more walking could still help.
A separate study of 64,743 people in the UK found that brisk steps were also linked to lower mortality risk.
Its findings suggest a daily total of 7,500 to 10,000 steps, including some walking at about 100 steps per minute, may be a useful target.
For people who cannot walk as much, increasing their pace may be one way to gain more from their steps.
A review of 57 studies found that walking 7,000 steps a day was linked with major health benefits compared with 2,000 steps.
The review reported a 47% lower risk of premature death, a 25% lower risk of cardiovascular disease and a 14% lower risk of diabetes.
Benefits continued beyond 7,000 steps, but generally became smaller.
A separate study found brisk walking was associated with lower mortality risk, even at lower daily step counts.
Researchers said walking at a pace that raises the heart rate or causes slight breathlessness can bring health benefits.
- Who
- Researchers, including epidemiologist Melody Ding, studied links between daily steps and health outcomes.
- What
- A review found that 7,000 daily steps were linked to substantially lower health risks than 2,000 steps.
- When
- The review was published in 2025. A separate study was reported in September; its year is not stated.
- Where
- The review covered studies published between 2014 and 2025. The separate study used UK Biobank data.
- Why
- The studies examined how daily step counts and walking intensity relate to health outcomes.
This story does not have two clearly opposing sides.
What we see with most of the health outcomes is a diminishing return on investment after 7,000
If people can get the heart rate up, or a little bit out of breath, that would definitely have health benefits.
And if you don’t have enough opportunities, create them.
The review assessed 57 studies on daily step counts and health outcomes published during this period.
The review on steps and health outcomes was published in Lancet Public Health.
A separate study tracked the joint effects of step count and intensity among 64,743 participants.
- Review size
- 57 studies
- Daily steps compared
- 7,000 versus 2,000
- Premature-death risk
- 47% lower at 7,000 steps than at 2,000
- Cardiovascular-disease risk
- 25% lower at 7,000 steps than at 2,000
- Diabetes risk
- 14% lower at 7,000 steps than at 2,000
- Separate study participants
- 64,743
Sources
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