7K steps a day to get the most health benefits
Don’t despair if you can’t walk 10,000 steps a day.
New research showed that walking 7,000 steps a day—not 10,000 as most people commonly believe—can already dramatically lower the risk of getting a broad range of serious health problems.
The results published in The Lancet Public Health journal on Friday found that walking 7,000 steps a day nearly halved—at 47 percent—people’s risk of early death from all causes, compared to 2,000 steps, considered a relatively low-effort physical activity.
The 7,000 steps regimen—ranging from an overall distance of between 4.5 and 5.3 kilometers, depending on the length of strides—was also found to reduce by 25 percent the risk cardiovascular diseases such as stroke and heart attack.
The risk of dementia was also found to be reduced by 38 percent, depression by 22 percent and type 2 diabetes by 14 percent.
Modest step counts
The study by a team of international researchers also looked into health problems not previously covered by scientific research into step counts.
The physical routine could also reduce the risk of getting fall-related injuries by 28 percent. Falls are the second-leading cause of unintentional injury deaths worldwide, with senior citizens suffering the most, according to data from the World Health Organization.
Even modest step counts, or about 4,000 steps a day, are linked to better health compared to very low activity or around 2,000 steps a day, according to the study.
For some conditions such as heart disease, health benefits continued to increase beyond 7,000 steps. But for most conditions, the benefits tended to plateau.
The much-vaunted target of 10,000 steps a day has not even been backed by sufficient scientific and medical evidence, but was a marketing strategy for a Japanese pedometer launched ahead of the 1964 Tokyo Olympics.
‘More realistic target’
Internist and cardiologist Dr. Tony Leachon welcomed the results of the new study, saying the 7,000 steps benchmark set a “more achievable and realistic target,” especially for older adults, and those with sedentary lifestyles who are planning to get more active.
“This shifts the public health message from ‘perfection’ to ‘progress’ and emphasizes that even small increases in daily movement can lead to meaningful improvements,” he told the Inquirer over the weekend.
“This could help reduce discouragement among individuals who feel 10,000 steps is unattainable, and encourage broader participation in physical activity,” Leachon added.
He called the 7,000 steps a day routine a “sweet spot” for getting fit and healthier by reducing risk of contracting different diseases, without the barriers that come with more intense workouts.
Leachon also encouraged people to build walking communities through their fitness tracking apps such as Strava.
‘Mental clarity, endurance’
Keeping track of walking progress through these apps can also help individuals stay committed to their goals.
“It normalizes everyday movement—not just elite athleticism—making walking feel accessible and worthwhile,” he said.
“It helps you to connect with people with similar goals, making walking feel less like a chore and more like a shared journey.”
Posting achievements on social media can also create a “feedback loop of encouragement,” through “kudos,” likes and comments, which can boost one’s motivation.
“There’s no need to reduce your steps if you’re enjoying the routine and it fits your lifestyle. In fact, walking more may support mental clarity, cardiovascular endurance and metabolic health,” Leachon said.
