New research is challenging the long-standing belief that you need to walk at least 10,000 steps—or about 5 miles—a day to stay healthy.
The meta-analysis, published in The Lancet Public Health, found that walking just 7,000 steps a day may provide protection against a range of diseases, including cancer, dementia, and heart disease.
These findings come at a time when one in three adults worldwide is physically inactive, a public health crisis that’s estimated to contribute to 8% of non-communicable diseases each year.
The new paper adds to a growing body of evidence that any movement is better than none—and that even shorter bursts of activity can keep your heart, brain, and lungs strong and healthy.
“Every step counts, especially when it comes to reducing risk for all adults from cardiovascular disease, cancer, type 2 diabetes, and depressive symptoms,” Mladen Golubic, MD, PhD, a professor of clinical family and community medicine and medical director of the Osher Center for Integrative Health at the University of Cincinnati, told Health.
To understand how daily steps impact various health outcomes, researchers analyzed 57 studies including more than 160,000 adults located around the world.
Compared to people who walked 2,000 steps a day, those who took 7,000 daily steps experienced a wide range of health benefits, including:
- 38% lower risk of dementia
- 25% lower risk of cardiovascular disease
- 22% lower risk of depressive symptoms
- 14% lower risk of diabetes
- 6% lower risk of cancer
- 28% lower risk of falls
- 47% lower risk of death
- 47% lower risk of dying from heart disease
- 37% lower risk of dying from cancer
The team also found that walking fewer than 7,000 steps—roughly 3.5 miles—a day was linked to health benefits. For example, taking 4,000 daily steps, which equates to nearly 2 miles, was associated with a 36% lower risk of death compared to 2,000 steps.
However, the researchers did note a handful of limitations. For certain conditions, including cancer and dementia, data were only supported by a few studies. Some of the reports included in the analysis also didn’t factor in health status or frailty, which could have influenced the results. Additionally, the majority of the included studies were conducted in high-income countries, which means the findings may not apply to a larger population.
The idea that you need to walk 10,000 steps a day likely traces back to the late 1960s, when a manufacturer in Japan created a pedometer called the manpo-kei, which translates to “10,000 steps meter,” according to a 2019 study.
The name was a marketing tool, but the idea that you need 10,000 steps a day took off. Golubic chalked that up to our natural preference for round numbers, a tendency that’s backed by research. One study from 2019 found that people report higher levels of progress and satisfaction when hitting a goal that’s a round number—like 10,000—compared to uneven or fractional ones.
Since then, studies have suggested that walking 10,000 steps a day is associated with better overall health. But research also suggests you don’t need to hit that exact number to reap the benefits of daily walking.
When you’re sedentary, the body systems responsible for burning calories, fats, and sugars become sluggish, Golubic said. This can trigger a range of negative health effects, such as weakened heart and immune function, poor memory, increased inflammation, and the proliferation of cancer cells. Sleep quality also diminishes, added Golubic, and depression and anxiety tend to increase. “The list goes on and on,” he said.
On the flip side, physical activity activates every organ system in the body, either directly or indirectly. Blood glucose and fat metabolism improve, noted Golubic. The risk of cancer metastasis drops, cognition is enhanced, and inflammation decreases. Movement also helps regulate circadian rhythm, the body’s sleep-wake cycle, leading to better sleep.
According to Bernadette Boden-Albala, MPH, DrPH, founding dean of the UC Irvine Joe C. Wen School of Population & Public Health, movement also increases blood flow to the brain, prompting the release of endorphins and other feel-good chemicals. “When we don’t move, we lose some of that natural boost,” she said.
Reaching 7,000 steps each day may seem intimidating, but there are many ways to boost your step count in your everyday life, such as:
- Taking a walking meeting
- Parking further away from your office or grocery store
- Taking the stairs instead of the elevator or escalator
- Finding a walking buddy
Keep in mind that hitting 7,000 steps isn’t a one-size-fits all solution. The amount of physical activity a child needs is different from a young adult, which is different from an older adult. “Different bodies have different needs and that’s especially true across life stages and health conditions,” Boden-Albala said.
If you can’t reach 7,000 steps, remember that any type of movement counts. If, for example, you have a condition that prevents you from walking, try doing yoga or tai chi from a chair, gardening, or water aerobics. Like walking, these activities can preserve muscle mass, balance, and cardiovascular health, Boden-Albala said.
Long story short: 7,000 steps isn’t the only way to stay healthy. “Walking is undoubtedly beneficial,” Boden-Albala said. “The best number of steps is the one that gets you moving more than you were before and consistency matters more than hitting an arbitrary number.”
