Forget 10,000 — Just 7,000 Steps a Day Can Seriously Boost Your Health, Study Finds

That magic number of 10,000 steps a day? Yeah, it turns out it was actually dreamed up in a 1960s Japanese pedometer ad — not by a scientist. And now, a massive new study suggests you may not need to hit that lofty goal to see real health benefits.

According to research published in The Lancet Public Health, walking just 7,000 steps a day is linked to a significantly lower risk of diseases like heart disease, cancer, dementia, and even depression. In fact, taking 7,000 steps per day cuts your risk of early death by nearly half compared to walking just 2,000.

So if you’ve been stressed about hitting five miles every day, you can breathe a little easier — and keep walking.

Dr. Melody Ding, the study’s lead author, says it’s time to stop blindly chasing that 10,000-step goal.

“It’s not actually evidence-based,” she said. “It’s just a big round number that stuck because it was easy to market.”

The new findings are based on data from more than 160,000 people around the world, pooled from 57 studies. Here’s what researchers found when comparing folks who walked 7,000 steps a day to those who logged just 2,000:

• Heart disease risk dropped by 25%
• Cancer risk went down 6%
• Dementia risk plummeted by 38%
• Depression was 22% less likely

Even just 4,000 steps a day showed meaningful benefits compared to walking almost none at all. But 7,000 seemed to be the “sweet spot” for most conditions — a realistic and impactful target for the average person.

One of the standout findings? The connection between walking and lower dementia risk.

Experts think it’s because regular walking boosts blood flow to the brain, reduces inflammation, and encourages new brain cell growth. As Dr. Nikhil Palekar from Stony Brook University put it:

“Exercise is like Miracle-Gro for your brain.”

So, how did we end up worshipping the 10K-step rule in the first place? Blame a Japanese pedometer company that launched the “manpo-kei” or “10,000-step meter” before the 1964 Tokyo Olympics. The number stuck, fitness trackers ran with it, and the rest is Fitbit history.

But science now shows that there’s no magic cutoff. Going from 2,000 to 7,000 steps slashes your health risks significantly. Walking beyond that still helps — but the extra benefits start to taper off.

Think of it like squeezing an orange: you get the most juice from the first few presses. After that, the gains get smaller.

Dr. Joshua Knowles, a cardiologist at Stanford, said it bluntly:

“Walking 7,000 steps a day is just as important as taking your meds.”

And you don’t have to overthink it. Brisk walks, household chores, strolling around the block — it all adds up. Even gardening or vacuuming can count.

Not everyone has the time, mobility, or energy to walk several miles a day. That’s OK. Doctors say any movement is better than none, and even a few thousand steps can improve your health.

Dr. Azeem Majeed, a GP at Imperial College London, says that for older adults or people with chronic conditions, aiming for a lower step count is still hugely beneficial. The key is consistency and doing what works for you.

And if walking isn’t your thing? Swimming, biking, dancing in your living room — it all helps.

You don’t need 10,000 steps to stay healthy — 7,000 can deliver major benefits. More movement equals better health, especially for your heart, brain, and mood. Stop stressing about perfection. Just keep moving however you can, and your body will thank you.

As Dr. Ding puts it:

“It’s not about the number — it’s about building a habit that’s sustainable.”

With input from BBC, the Financial Times, and the New York Times.