Lagatar24 Desk
Sydney: Walking 10,000 steps a day has long been marketed as the gold standard for fitness, but a major international study led by the University of Sydney is now challenging that benchmark. According to findings published in The Lancet Public Health, just 7,000 steps a day may be sufficient to reap nearly all the major health benefits, while anything beyond that delivers only marginal gains.
What the Research Shows
The study, led by Professor Melody Ding, analysed data from 57 global studies conducted between 2014 and 2025, involving participants from countries including the USA, UK, Japan, and Australia. Researchers found that increasing daily steps from 2,000 to 7,000 brought the most substantial health improvements—reducing early death risk by 47%, slashing chances of dementia by 38%, and lowering the risk of type 2 diabetes by 22% at 10,000 steps (and 27% at 12,000 steps).
Interestingly, the health benefits began to plateau after 7,000 steps. “While 10,000 steps may still be beneficial for those already active, our data shows that most people can achieve significant gains at the 7,000-step mark,” said co-author Dr. Katherine Owen.
A More Achievable Goal for Many
Professor Ding emphasized that the study’s findings can offer hope and motivation to individuals who struggle to hit the traditional 10,000-step target. “Even small improvements—like moving from 2,000 to 4,000 daily steps—can significantly impact one’s health,” she said.
The research also compared different health outcomes such as cardiovascular disease, cancer, depression, and dementia. Using data from fitness devices like pedometers and smartwatches, researchers examined how step counts correlated with long-term health.
From Perfection to Progress
Experts say this shift could help make fitness more approachable. “Our research helps to move the goalpost from perfection to progress,” said Professor Ding. “Instead of stressing about hitting 10,000, people should focus on making consistent, achievable increases in movement.”
The study underscores the idea that walking—even in smaller doses—is better than no movement at all. While 10,000 steps is still a strong goal for the highly active, 7,000 appears to be the sweet spot for meaningful health outcomes for most.
