Is 7000 the new 10,000? new study says fewer steps still cut disease and dementia risk

As per a global review walking 7000 steps a day may be just as beneficial as 10,000 step goal. The study says risk of death, dementia, and chronic illness drops shortly, especially between 2000 and 7000 steps (Image: Pexels)

Do you really need to clock 10,000 steps a day? Not necessarily as a new global review by the University of Sydney, they are finding that suggest that 7000 daily steps may be all it takes to help reduce the risk of early death and serious illness. Drawing data from 57 studies (from 2014-2025) across four continents, the research shifts the focus from hitting arbitrary numbers to making consistent realistic progress. No matter your age or activity level.

According to a recent study published in The Lancet Public Health and led by the University of Sydney, walking 7000 steps daily lowers your risk of early death by nearly 50%, with similar benefits to the much-celebrated 10,000-step benchmark. “The benefits plateaued after 7000 steps,” said Prof. Melody Ding, lead researcher and public health expert. “This makes the goal feel more achievable, especially for older adults or those recovering from illness.” The study, which analysed data from over a decade and ten countries, also found improvements in dementia risk, depression, and heart health from even modest step increases.

Also Read: Does walking 7,000 steps have the same benefits as 10,000 steps? Here's what you should know

“Even moving from 2000 to 4000 steps a day shows meaningful gains,” noted Dr Katherine Owen, co-author of the study. The largest benefits were observed between 5,000 and 7,000 steps, with only slight improvements beyond that. The research underscores a major shift in public health messaging: you don’t need a fitness tracker or fancy gear. A few extra walks around the house, to the bus stop, or through the local park can make a real difference.

Here’s what walking can do for you:

7000 steps reduce early death risk: Walking 7000 steps daily cuts mortality risk by 47% almost similar to the benefits of 10,000

Protects your brain too: Dementia risk dropped by 38% at 7000 steps with minimal benefit at higher counts.

Helps control diabetes: At 10,000 steps, the risk of developing type two diabetes fell by 22%, and by 27% at 12,000.

Benefits start early: Even increasing from 2000 to 4000 steps a day improves heart health and mood. The average daily steps from 2000 to between 5000 and 7000 steps promoted more health improvements.

A new health benchmark: The study urges the government to revise physical activity guidelines to reflect more achievable goals.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.