Walking 7,000 steps daily is linked to lower health risks, including a 47% lower risk of dying, 25% lower risk of heart disease, 38% lower risk of dementia, and 22% lower depressive symptoms. Digest
Step counting has gone from a fitness fad to a potential cornerstone of public health, with 10,000 steps daily being the standard recommendation. But how many steps do adults really need to protect against serious health problems like heart disease, cancer, or dementia? A recent study found that people who walked 7,000 steps per day had a 47% lower risk of dying from any cause compared with those who walked only 2,000 steps.
In this large-scale systematic review and meta-analysis, researchers analyzed data from 57 studies conducted across 35 distinct groups. They included only prospective studies that tracked adults over time using devices to measure daily steps and assessed a wide range of health outcomes. They examined dose-response relationships—meaning how changes in step counts related to health risks—and rated the strength of the evidence.
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Their analysis revealed that taking more daily steps was consistently linked to lower risks of dying early from any cause, developing or dying from heart disease, dying from cancer, developing type 2 diabetes or dementia, experiencing depressive symptoms, or having a fall. The greatest reductions in risk were seen around 7,000 steps per day, which was associated with a 47% lower risk of death, a 25% lower risk of developing heart disease, a 38% lower risk of dementia, and a 22% lower risk of depressive symptoms. Some benefits continued to increase with more steps, but gains tapered off beyond 7,000 in many cases.
These findings suggest that while 10,000 steps per day remains a valuable goal for active people, a more attainable target of 7,000 steps could deliver substantial health benefits for the broader population. Learn how exercise like walking reduces the risk of cancer in this episode featuring Dr. Kerry Courneya.