Daily step count target of 10,000 dismissed in new research findings
A new study published in The Lancet Public Health journal on 24 July 2025 has challenged the long-standing 10,000 steps a day rule for maintaining a healthy lifestyle. The study, which analysed data from over 160,000 people across 31 studies, found that 7,000 steps a day is the ideal number for significant improvements in multiple major health outcomes.
The study, conducted by a team of international researchers, synthesised the prospective dose-response relationship between daily steps and health outcomes including all-cause mortality, cardiovascular disease, cancer, type 2 diabetes, cognitive outcomes, mental health outcomes, physical function, and falls. The researchers found that walking 7,000 steps daily substantially reduces risks for many chronic diseases compared to very low activity levels, with diminishing returns beyond this number.
Increases in step count from low numbers (e.g., 2,000 to 4,000 steps) also yield significant health benefits, but 7,000 steps is the level where major improvements are most noticeable. Although the traditional 10,000-step target offers some additional benefits over 7,000 steps, these gains are relatively smaller and may be less realistic for many people.
The study authors suggest 7,000 steps per day as a more achievable target for some, as opposed to the 10,000 steps benchmark that has been promoted for decades. They emphasise that every little bit of extra physical exercise should be welcomed, and every increase in steps a day helps maintain a healthy lifestyle.
The goal of walking 10,000 steps a day for a healthier life originally came from a marketing campaign for a device called "Manpo-kei" launched ahead of the 1964 Tokyo Olympics. However, the new study's findings challenge this target and offer a more realistic and achievable goal for improving health and longevity.
The study authors warn of limitations such as the small number of studies available for most outcomes, a lack of age-specific analysis, and individual study level biases. Despite these limitations, the findings provide valuable insights into the benefits of regular physical activity and offer a clear, achievable target for individuals looking to improve their health.
In conclusion, aiming for 7,000 steps per day is a scientifically backed and achievable goal for improving health and longevity, contrasting with the previously recommended 10,000 steps benchmark. The study highlights the importance of regular physical activity in maintaining a healthy lifestyle and reducing the risk of chronic diseases.
- The new study published in The Lancet Public Health journal on 24 July 2025 indicates that a healthy-diets regimen should be complemented with 7,000 steps a day for significant improvements in multiple major health outcomes.
- To establish a comprehensive eco-friendly lifestyle, besides focusing on fitness-and-exercise, nutrition, and mental health-and-wellness, the attainable objective of walking 7,000 steps daily for improved health and longevity should be considered.
- The results of the study conducted by a team of international researchers suggest integrating regular physical activity into eco-science as a promising approach for promoting a healthy lifestyle, specifically setting the target of 7,000 steps per day.
