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Far less seems to be enough to significantly increase your health.
That 10,000-steps-a-day benchmark we all know?
Turns out it started as a marketing gimmick in 1960s Japan.
The number gained popularity thanks to a pedometer called the “manpo-kei,” or “10,000-step meter,” released ahead of the 1964 Tokyo Olympics—not scientific data.
However, a recent landmark study suggests that walking 7,000 steps daily can significantly improve your health—enhancing brain function and reducing the risk of diseases like cancer, dementia, and heart problems.
Far less daunting than the long-touted 10,000-step goal.
What the researches found
The study, published in The Lancet Public Health, found that people walking 7,000 steps daily saw up to:
- a 25% drop in heart disease risk
- a 6% reduction in cancer risk
- a 38% lower chance of dementia
- 22% less likelihood of depression
Researchers also found that just 4,000 steps a day had measurable health benefits compared to very low activity levels, like only walking 2,000 steps.
The takeaway? Every step counts—literally.
While most benefits plateau around 7,000 steps, additional cardiovascular perks were noted for those walking even further.
So if you’re aiming for heart health, adding a few more steps won’t hurt.
Fitness trackers may finally have the right idea
Tracking steps has become second nature for many thanks to smartwatches and fitness apps.
This study could help people use those tools more effectively—by focusing on attainable goals that still deliver powerful health outcomes.
Time-based guidelines still matter
While step goals are helpful, experts caution they shouldn’t replace time-based activity advice.
The World Health Organization, for example, still recommends 150 minutes of moderate or 75 minutes of vigorous aerobic exercise weekly.
Dr. Melody Ding, the study’s lead author, points out that not everyone can measure their health in steps.
Swimmers, cyclists, and people with mobility issues may need other ways to track their physical activity and well-being.
Ultimately, the number of steps isn’t the point—it’s about consistent movement.
So if you have a New Years resolution of getting more steps in on a daily basis, you’ve just gotten a good reason to stop, when you reach 7,000 instead of 10,000!
