Aiming for 10,000 steps is great, but a study reveals this many may be enough to protect your health

Walking benefits continue to make waves in the health world. New research shows that even taking 7,000 steps daily can lower the risk of chronic disease and support mental well-being.

For those overwhelmed by the push for 10,000 steps, this new target offers a more realistic walking goal—with impressive results.

In a major review recently published in The Lancet Public Health, researchers found that people who walked at least 7,000 steps a day had lower risks of heart disease, type 2 diabetes, cancer, depression, dementia, and even early death.

While 10,000 steps has long been the go-to number, this new study offers fresh hope for those seeking better health through simpler daily movement.

Walking benefits linked to reduced chronic disease risk

The research team, led by Dr. Melody Ding at the Sydney School of Public Health, examined data from more than 16,000 adults across 35 studies conducted between 2014 and 2025.

They focused on eight important health outcomes—such as cancer, heart disease, physical function, and mental health—and how each one was affected by daily step counts.

Their findings show a powerful connection between walking and disease prevention.

Those who walked around 7,000 steps daily saw their death risk drop by 47%.

Their risk of heart disease fell by 25%, and the chances of developing depression, dementia, and type 2 diabetes dropped as well.

These benefits show that increasing step count can be a powerful tool for fighting chronic disease and improving daily life.

“Any increase in daily steps, even modest ones like 4,000 steps, delivers health benefits compared to very low activity levels. When possible, targeting around 7,000 steps per day can substantially reduce risks for many chronic diseases and adverse health outcomes,” Dr. Ding told MNT.

Even 4,000 steps a day makes a difference

Not everyone needs to hit 7,000 steps right away to feel better.

The study also found that people walking just 4,000 steps a day enjoyed more health benefits than those walking only 2,000.

These early improvements can encourage those starting from a low activity level.

Dr. Ding and her team found that moving from 2,000 to 4,000 or 5,000 daily steps brought noticeable health improvements, including reduced chances of falls and better mental well-being.

The message is simple: every step counts.

For many, reaching 7,000 steps may feel more doable than the often-repeated 10,000-step goal.

This could help shift how health professionals speak to patients about physical activity.

“Understanding that a modest 2,000 steps a day affects their health, and every additional step to getting to 7,000 steps daily yields significant benefits for several health outcomes. That knowledge can affect their attitude, as 7,000 steps seems more achievable than 10,000 steps daily — a magic number for health benefits when really it has no significant clinical evidence to support this pervasive claim,” said Dr. Nissi Suppogu, a board-certified cardiologist.

Walking benefits grow through realistic goals that boost mental health and longevity

One of the biggest takeaways from the study is the idea of realistic walking goals.

Instead of pushing for a high number that may feel out of reach, aiming for 7,000 steps offers motivation and results.

These goals not only help people stay active, but they also support mental health by offering a sense of control and progress.

Dr. Suppogu noted that walking doesn’t require special equipment or a gym.

Whether a stroll through the neighborhood or moving around the house, steps can be added naturally into daily routines.

This makes walking one of the most accessible ways to improve physical and mental health.

Over time, these small actions can also help people live longer.

The connection between daily steps and longevity grows stronger, especially with new data showing the link between moderate walking and lower risk of life-threatening conditions.

Experts say walking should remain part of everyone’s routine

Dr. Kanwar Kelley, a triple board-certified physician in ENT, obesity, and lifestyle medicine, believes these findings are a game-changer.

He stressed that walking benefits all age groups, regardless of fitness level or background.

“This study provides evidence that there is a dose-dependent relationship with physical activity (walking in this case). There were some differences in how much different populations would benefit from the prescribed 7,000 steps.” said Dr. Kelley.

He added that knowing how many steps work best for different people can help design care plans that match their age, health needs, and fitness levels.

Still, any increase in movement offers health benefits and should be encouraged for everyone.

The study shows that small changes in behavior—like walking more throughout the day—can reduce the chances of developing chronic disease, support mental health, and extend a person’s longevity.

With more people using devices like Fitbits or Apple Watches to count their steps, these insights are well-timed.

Instead of focusing on perfect targets, experts now urge people to take more steps in whatever way fits their lives.

Walking remains one of the simplest and most powerful ways to support lifelong health.

The walking benefits revealed in this study offer encouragement to everyone—from those just starting out to those already active.

Whether it’s 4,000, 7,000, or more, each step moves you closer to better health, a stronger body, and a clearer mind.

And most importantly, those steps are within reach.

Want to learn more about walking benefits? Here’s TODAY’s coverage on how just 7,000 steps a day can boost your health—watch now!

Disclaimer: This article is for informational purposes only and is not intended to serve as a substitute for professional advice, diagnosis, or treatment. Always seek the guidance of a qualified expert or licensed professional with any questions or concerns you may have.