Just 7,000 Steps A Day Could Hold Back Health Risks

Walking 7,000 steps a day could significantly boost brain health and help protect against diseases such as cancer, dementia and heart conditions, according to a major new study.

Published in The Lancet Public Health, the research suggests that this lower daily target may be more realistic than the widely promoted figure of 10,000 steps.

Lead author Dr Melody Ding explained that the 10,000-step goal is not based on scientific evidence but stems from a 1960s Japanese marketing campaign.

A pedometer called the manpo-kei, meaning “10,000-step meter”, popularised the number ahead of the 1964 Tokyo Olympics.

Despite its commercial origins, the figure became an unofficial guideline that fitness trackers and apps still recommend.

The study analysed data from over 160,000 adults worldwide and found that those walking 7,000 steps daily had significantly lower risks of several major health conditions compared to those walking only 2,000 steps.

The risk of cardiovascular disease fell by 25%, dementia by 38%, depression by 22%, and cancer by 6%. Benefits appeared to level off beyond 7,000 steps, though walking more still supported heart health.

Experts say this research challenges the idea that 10,000 steps is essential. Instead, 5,000 to 7,000 steps may offer a more achievable goal for many. Walking even modest amounts daily was found to offer clear health benefits compared to very low levels of physical activity.

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