All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
7,000 Steps: The New Normal? Scientists Question the 10,000 Step Rule
Last reviewed: 27.07.2025
A study by the University of Sydney shows that walking 7,000 steps a day provides similar health benefits as 10,000 steps across a range of measures.
Led by Professor Melody Ding from the School of Public Health, the study is published in The Lancet Public Health and includes an analysis of data from 57 studies conducted between 2014 and 2025 in more than a dozen countries, including Australia, the US, the UK and Japan.
It is the largest and most comprehensive review to date of how different daily step counts affect the risk of dying from cardiovascular disease and cancer, as well as the development of conditions such as cancer, type 2 diabetes, dementia and depression. Professor Ding says the findings offer a more realistic target for people who find it difficult to meet traditional physical activity recommendations.
“Aiming for 7,000 steps is a realistic target based on our findings, which cover areas of health that have been little studied,” said Professor Ding. “But even for those who may not yet be able to walk 7,000 steps a day, it’s worth knowing that even small increases in steps – such as going from 2,000 to 4,000 steps – are associated with significant health benefits.”
“We already knew that the number of steps per day is associated with life expectancy, but now we have evidence that taking just 7,000 steps a day significantly improves eight key health markers – including reducing the risk of cardiovascular disease, dementia and depressive symptoms.”
Health benefits of different step counts
The researchers analyzed studies in which participants wore step-counting devices — pedometers, accelerometers, and fitness trackers — to track their daily steps. Starting with 2,000 steps, the researchers compared the health effects of increasing the number of steps by 1,000 steps to see how the risk of early death and serious illness changed.
Compared to 2,000 steps a day, the study found:
- Taking 7,000 steps a day reduced the risk of death by 47%, which was almost identical to the effect of taking 10,000 steps a day.
- The risk of dementia was reduced by 38% with 7,000 steps per day, and the additional reduction with 10,000 steps was only 7%.
- The risk of type 2 diabetes was reduced by 22% with 10,000 steps and by 27% with 12,000 steps.
- Significant health improvements were observed when the average number of steps per day increased from 2,000 to 5,000–7,000 steps.
“For those who are already active, 10,000 steps a day is a great goal,” said Dr. Katherine Owen, co-author and lead researcher of the study from the School of Public Health. “But beyond 7,000 steps, the additional benefits for most health outcomes were modest.”
Scientists are working with the Australian government to update physical activity guidelines based on this research.
“Our research helps shift the focus from an ‘all or nothing’ approach to a ‘small is better’ approach,” says Professor Ding. “Even small increases in physical activity can lead to significant health benefits.”