7,000 Steps a Day Cuts Your Risk of Death by 47%—Here’s How
For years, 10,000 steps has been the goal recommended by fitness trackers like Fitbits and Apple Watches. However, a new study suggests that this target may be unnecessary for optimal health. Instead, walking 7,000 steps per day may be all you need to significantly reduce your risk of death, dementia, and other health conditions.
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The Benefits of Walking 7,000 Steps a Day
A recent study published in The Lancet Public Health analyzed data from 57 studies conducted between 2014 and 2025 across 10 countries, including the U.S., U.K., Australia, and Japan. The research, which tracked the health outcomes of 160,000 people, compared the results of walking 2,000 to 10,000 steps per day.
Walking just 7,000 steps a day resulted in impressive health benefits:
- 47% reduction in all-cause mortality (similar to those who walked 10,000 steps)
- 38% reduction in dementia (only 7% more benefit from 10,000 steps)
- 28% reduction in fall risk
- 25% reduction in cardiovascular disease
- 22% reduction in depression
- 14% reduction in type 2 diabetes
- 6% reduction in cancer risk
More Steps, More Benefits—But 7,000 is Key
While walking 10,000 steps can offer additional health benefits for those who are already active, the study suggests that for most people, walking 7,000 steps is a highly effective target. For individuals who struggle to reach this goal, even small increases—like going from 2,000 to 4,000 steps—can significantly improve health.
Melody Ding, PhD, one of the study’s authors, emphasized that “our research helps to shift the focus from perfection to progress.”
Previous Studies Support the 7,000-Step Target
This isn’t the first study to challenge the 10,000-step myth. A 2023 study published in the European Journal of Preventive Cardiology found that walking just 3,867 steps a day reduced the risk of all-cause mortality. Furthermore, as few as 2,337 steps lowered the risk of cardiovascular-related deaths.
Walking, especially regular walking, benefits heart health, blood circulation, and can help with weight management, reducing the risk of lifestyle-related diseases. It also offers neuroprotective benefits, with one study showing that walking 4,000 steps can reduce the risk of dementia.
For those who find counting steps challenging, research published in the Journal of the American Medical Directors Association found that just 35 minutes of moderate to vigorous activity per week (like walking) can reduce dementia risk by 41%. Even short, consistent walks can have a huge impact.
Small Steps, Big Impact
Even if you can’t hit 7,000 steps a day, any amount of walking is better than none. One recent study showed that just an 11-minute walk daily can lower your risk of premature death by 25%.
