Healthcare (Commonwealth Union) – Walking is widely accepted as one of the most efficient ways to maintain good health. Taking this into account researchers across the world have often looked into walking with greater detail to analyse the specific benefits to our health.
A groundbreaking study from the University of Sydney has found that walking 7,000 steps per day can deliver nearly the same health benefits as the commonly recommended 10,000 steps.
The study had Professor Melody Ding from the School of Public Health take the lead. It appeared in The Lancet Public Health, and had evaluated data from 57 studies conducted between 2014 and 2025 across more than ten nations, including Australia, the United States, the United Kingdom, and Japan.
As the largest and most detailed analysis of its kind, the study explored how varying step counts influence the risk of death from cardiovascular disease and cancer, as well as the likelihood of developing conditions such as type 2 diabetes, dementia, depression, and other major illnesses.
According to Professor Ding, the results of the study give a more realistic goal for individuals who find it difficult to reach traditional fitness goals.
Professor Ding stated that their results show that 7,000 steps is a practical and attainable aim, especially since they evaluated health outcomes in areas that had not been extensively studied on prior occasions.
She further indicated that still, for individuals who are not yet able to reach 7,000 steps per day, even modest increases—such as moving from 2,000 to 4,000 steps—can bring about notable health benefits.
Professor Ding further pointed out that while it has long been established that the number of steps taken daily is tied to longevity, new evidence shows that achieving at least 7,000 steps a day can greatly enhance eight key health outcomes, including lowering the risk of heart disease, dementia, and symptoms of depression.
The study examined research where participants used step-tracking devices—such as pedometers, accelerometers, and fitness bands—to record their daily step counts. Beginning with a baseline of 2,000 steps per day, the scientists assessed health outcomes at intervals of 1,000 additional steps to determine whether higher step counts lowered the risk of premature death or major illnesses.
Compared with walking 2,000 steps daily, the findings revealed that:
- Taking 7,000 steps per day cut the risk of death by 47%, nearly the same benefit as walking 10,000 steps.
- The likelihood of developing dementia fell by 38% at 7,000 steps, with only a slight additional 7% reduction at 10,000 steps.
- Walking 10,000 steps a day lowered the risk of type 2 diabetes by 22%, which further improved to 27% at 12,000 steps.
- Notable health benefits were observed when individuals increased their daily steps from 2,000 to a range of 5,000–7,000.
“For people who are already active, 10,000 steps a day is great,” explained Dr Katherine Owen, who is the co-author and chief analyst of the study from the School of Public Health. “But beyond 7000 steps, the extra benefits for most of the health outcomes we looked at were modest.”
The scientists are currently engaging with the Australian government to apply the evidence from this study to make it known in future updates to physical activity instructions.
“Our research helps to shift the focus from perfection to progress. Even small increases in daily movement can lead to meaningful health improvements,” added Professor Ding.
Specialists are urging future research to investigate how daily step targets might differ according to factors such as age, overall health, and geographic region. They also emphasize the need for studies that involve more diverse populations and track participants over longer periods to provide stronger evidence. According to Professor Ding, such detailed insights are uncommon but would be highly valuable for healthcare professionals in giving personalized guidance to patients.
