You Don’t Need 10,000 Steps a Day

If the 10,000-step target has ever felt like too much, here’s some good news: science now says you can ease up. According to a new review study published in The Lancet Public Health, you can get meaningful health benefits, including a decreased risk of dementia, from fewer steps—around 7,000 per day.

Walking has long been promoted as one of the simplest ways to improve your health. It requires little more than a good pair of shoes and can be done almost anywhere. Regular walking is consistently associated with reduced risks of chronic conditions such as heart disease, diabetes and cognitive decline.

Many individual studies have examined the relationship between daily steps and those specific health conditions. However, there are relatively few comprehensive systematic reviews that analyze multiple health outcomes together. This new study fills that gap by looking at how daily step counts relate to a wide range of important health issues.

How Was This Study Conducted?

Researchers from the University of Sydney reviewed and analyzed 57 long-term studies that tracked people’s daily steps and health over time. Of those, 31 studies had enough data to be combined for a detailed analysis of how different step counts were linked to various health risks. Depending on the condition, the number of participants in the analysis ranged from about 62,000 for type 2 diabetes to more than 161,000 for overall mortality.

Along with diabetes and all-cause mortality, the researchers looked at how step counts were related to cardiovascular disease, cancer, cognitive function, mental health, physical function and fall risk.

What Did the Study Find?

Compared to walking 2,000 steps a day, the study found that walking 7,000 steps lowered the risk of dementia by 38%, only slightly less than the benefits observed at 10,000 steps.

That same step count was also linked to a 47% lower risk of death and a 22% lower risk of type 2 diabetes—almost matching the benefit seen at 10,000 steps.

Additionally, significant health improvements were noted when people increased their daily steps from 2,000 to between 5,000 and 7,000.

The researchers say that while 10,000 steps a day can be a good goal for active individuals, 7,000 steps is linked to meaningful health benefits and may be a more achievable target for many. However, while this study was large and comprehensive, its findings should be interpreted with some caution due to limited data and potential biases in the included research. More studies are needed to confirm these results.

How Does This Apply to Real Life?

The idea of reaching 10,000 steps a day can feel daunting—especially if you’re managing a busy schedule, mobility issues or a chronic condition. This new study shows that walking around 7,000 steps a day is enough to lower your risk of heart disease, dementia, depression and early death in a meaningful way.

Even small increases make a difference. Going from 2,000 to 4,000 steps a day—about a 20- to 30-minute walk if you walk 100 steps per minute—can improve your health. And if you’re already walking more than 7,000 steps, keep it up. Staying active continues to pay off, particularly for older adults.

And while the study required the use of pedometers, you don’t need a fancy fitness tracker or a perfect walking routine—and you don’t need to do all your walking at once to see benefits. Try adding a short walk after lunch or dinner, parking farther away from the grocery store or taking your phone calls on the go. The key is consistency—walk every day, whenever you can.

Our Expert Take

You don’t need 10,000 steps a day to see real health gains. This study shows that around 7,000 steps daily can significantly lower your risk of dementia and other health conditions, and you may even live longer. Even small increases matter. Be consistent and walk whenever you can—every step truly makes a difference.