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

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.

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“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.