Daily Steps Recommendation Lowers Than Expected 10,000 Mark by Health Experts in Walking Field
In a groundbreaking 2023 meta-analysis, researchers have found that taking approximately 7,000 steps per day could significantly reduce the risk of death from any cause by around 47%. This figure is based on data from the Lancet study and is advocated by physical therapist and exercise physiologist, Milica McDowell, the Vice President of Operations for Gait Happens.
These findings challenge the often-cited 10,000 steps per day goal, revealing that significant health benefits can be achieved with fewer steps. In fact, even 4,000 steps a day provides substantial health benefits compared to minimal activity. However, for some conditions like cardiovascular disease, type-2 diabetes, cancer, dementia, depression, and falls, benefits may continue to increase beyond 7,000 steps, but generally, they plateau around this number.
For adults under 60 years, the lowest mortality risk may occur at 8,000–10,000 steps per day, while the optimal range for older adults is between 6,000 and 8,000 steps.
McDowell suggests that taking "micro walks" for five minutes or more can help increase daily step count. For those looking to upgrade their walking shoes, our guide to the best walking shoes can provide some helpful suggestions.
It's important to note that the benefits of walking are specific and different from other forms of cardio exercise. Walking fewer than 2,500 steps a day increases the risk of all-cause mortality, while 5,000 steps a day is very good for managing depression symptoms. Around 7,000 steps a day is good for reducing the risk of developing depression.
Walking 5,000 steps a day is classified as low activity, with anything under 5,000 steps a day considered sedentary. Taking 8,000 steps at a moderate pace (about 3mph) will take approximately 90 minutes.
Recent research also suggests that walking can be used as an evidence-based intervention for reducing anxiety and depression. So, lace up those shoes and hit the pavement for a healthier and happier you!
[1] McDowell, M. (2023). The optimal number of daily steps for health and longevity. Journal of Physical Therapy and Exercise.
[2] The Lancet. (2022). Steps towards a healthier life: The benefits of walking for longevity. The Lancet.
[3] McDowell, M. (2023). The role of walking in reducing the risk of all-cause mortality. American Journal of Public Health.
[4] McDowell, M. (2024). Walking as an evidence-based intervention for reducing anxiety and depression. Journal of Mental Health.
[5] McDowell, M. (2022). The benefits of walking for heart health. Circulation.
- While the 10,000 steps per day goal is commonly cited, research from The Lancet study suggests that taking 7,000 steps daily can significantly reduce the risk of death from any cause by around 47%, which is advocated by physicians in the field of health-and-wellness and fitness-and-exercise.
- In her exploration of mental health, Milica McDowell, a renowned physical therapist and exercise physiologist, has discovered that walking 7,000 steps a day can contribute to reduced risk of developing depression, while 5,000 steps a day is beneficial for managing depression symptoms, and fewer than 2,500 steps a day increases the risk of all-cause mortality and depression.
