For years, 10,000 steps a day has been the magic number for health. Fitness trackers, phone apps and even workplace challenges have embraced it as the gold standard. But new research suggests that you don’t need to walk that much to reap major benefits. In fact, about 7,000 steps a day may be enough.
How the 10,000-Step Goal Began
The “10,000 steps” target did not come from medical evidence. It originated in the 1960s as a marketing slogan for a Japanese pedometer called Manpo-kei, meaning “10,000-steps meter”. Since then, it has taken on a life of its own, but it was never based on science.
What the Research Shows
A comprehensive review of 57 studies involving more than 160,000 adults found that walking around 7,000 steps a day delivers nearly the same health benefits as 10,000. The analysis, published in The Lancet Public Health (2025), examined nine major health outcomes, including all-cause mortality, cardiovascular disease, dementia, cancer, type 2 diabetes, depression and falls.
Compared with walking only 2,000 steps a day, those who reached about 7,000 steps daily had:
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47% lower risk of death from any cause
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25% lower risk of cardiovascular disease
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38% lower risk of dementia
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22% fewer depressive symptoms
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28% lower risk of falls
Smaller but meaningful reductions were also seen in cancer and type 2 diabetes.
The Sweet Spot: 5,000–7,000 Steps
The researchers found that health benefits rose steeply up to around 5,000–7,000 steps per day and then began to level off. In other words, walking more than 7,000 steps can still be beneficial, but the added gains are smaller. For many busy parents, aiming for 7,000 steps a day is a realistic and powerful goal.
Small Increases Count
If 7,000 steps sounds daunting, don’t worry. Even modest increases in daily steps bring improvements. Moving from 2,000 to 4,000 steps a day already reduces disease risk. Each extra 1,000 steps provides a “return on investment” for your health.
How to Reach 7,000 Steps Without Overhauling Your Routine
You can work more steps into your day without major lifestyle changes:
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Break your day into short walks, such as 10 minutes every hour.
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Park further away or get off one bus stop earlier.
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Use the stairs instead of the lift.
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Take walking meetings or evening strolls with your family.
Alternatives for Those Who Can’t Walk That Much
For older adults or people with health conditions who find walking 7,000 steps difficult, low-impact activities can provide similar benefits:
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Swimming or water aerobics – gentle on joints and good for the heart.
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Cycling or using a stationary bike – adjustable intensity, minimal joint stress.
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Tai Chi or yoga – improves balance, flexibility and strength.
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Resistance training – at least twice weekly to maintain muscle mass.
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Balance exercises – such as heel-to-toe walking or standing on one leg to reduce fall risk.
Always consult a healthcare professional before making major changes to your activity levels.
Bottom Line
All physical activity is beneficial. If 10,000 steps a day feels out of reach, aiming for 7,000 steps daily already optimises health outcomes for most people. Even small increases in movement add up, improving not only your physical health but also your mood and mental sharpness.
For parents, this means that fitting in family walks, playground time or active commutes can make a real difference, for you and your children.
Source: The Lancet Public Health 2025;10:e668–e681
