Edith Hejberg
Going from almost no movement to just 4,000 steps can already provide meaningful health benefits.
For decades, 10,000 steps a day has been treated as the magic number for good health. But experts say that target isn’t based on solid science—it actually comes from a 1960s Japanese marketing campaign for a pedometer called the Manpo-kei, meaning “10,000 steps meter.” While it’s not harmful to aim for that many, it’s not the minimum you need for meaningful health benefits.
The Realistic Goal: 7,000 Steps
A new analysis led by Dr. Melody Ding at the University of Sydney found that 7,000 steps per day can significantly improve health and longevity. Compared to people who took just 2,000 daily steps, those who reached 7,000 had a 47% lower risk of death from all causes.
Big Benefits Beyond Longevity
Reaching that 7,000-step threshold wasn’t just linked to living longer. The research showed a 25% lower risk of cardiovascular disease and a 38% reduced risk of dementia. That’s on top of improvements in mood, energy, and overall quality of life.
Why Steps Are a Good Measurement
Walking isn’t the only healthy activity, but step counts are a convenient, reliable measure of how much you move.
Unlike self-reported exercise time, which can be vague, a fitness tracker provides a clear record of your movement, whether it’s in one session or spread throughout the day.
The Dangers of a Sedentary Life
Many people simply don’t move enough.
Inactivity reduces muscle engagement, which lowers levels of exerkines, beneficial chemicals released during movement. Without them, inflammation rises, blood vessels suffer, insulin sensitivity drops, and even brain function can decline.
Movement Protects More Than Just Your Heart
Physical activity strengthens muscles, improves balance, and reduces the risk of falls and fractures as we age. It also helps lower blood pressure, improve cholesterol, and regulate blood sugar, making it a powerful tool for preventing chronic diseases.
Start Small and Build Up
If you’re far from 7,000 steps now, don’t be discouraged. Even adding a modest number of steps each day makes a difference. Going from almost no movement to just 4,000 steps can already provide meaningful health benefits.
Find Activities You Actually Enjoy
Walking isn’t your only option. Dancing, gardening, pickleball, hiking with a friend—anything that keeps you moving counts. The key is to weave movement into your day in ways you’ll actually stick with.
Simple Ways to Sneak in More Steps
You don’t need a gym or special equipment. Try standing up and walking for five minutes every hour at work, getting off the bus a stop early, or taking the stairs instead of the lift. These little bursts add up often more than you realise.
Adapt Movement to Your Needs
Not everyone can reach step-based goals, especially those with mobility challenges. In those cases, try seated exercises such as hand cycling or chair-based strength training. The aim is simple: move more than you do now, in whatever way works for your body.
