Are you a step-checker? Do you look at your phone, watch, or other activity tracker a few times a day, to see if you’ve hit the 10,000 steps mark yet? Do you feel guilty if your step count doesn’t ever get over, say, 7,000?
What if the 10,000-steps-per-day mark was just a publicity campaign from the 1960s that caught the public’s attention, and recent science indicates that 7,000 is the true mark that carries a health benefit with it? That is exactly the scenario that’s playing out.
The latest large-scale analysis, published in The Lancet Public Health and drawing from over 160,000 adults across 57 studies worldwide, challenges the fabled 10,000-step mark. Researchers not only concluded that walking 7,000 steps per day was in fact linked to dramatic improvements in longevity and protection against a wide array of diseases, but that going the extra 3,000 steps didn’t make that much of a difference after all.
Why 10,000 steps became ‘the goal’
For years, “10,000 steps” has been consecrated as the gold standard of daily fitness. But the origin of that benchmark wasn’t medical—it was marketing. Ahead of the 1964 Tokyo Olympics, a Japanese pedometer called the “manpo-kei,” which translates to “10,000-step meter,” launched a global fitness trend. That catchy round number stuck, becoming the default goal for millions using wearable trackers .
The 10,000 steps benchmark just seems to be one of those things that lodges in your head. PopularYouTubers and fitness influencers run “10,000 step challenges” encouraging followers to meet or exceed the daily target, often featuring “walk with me” workout sessions . It’s been granted official status by digital apps, with the number “10,000” now a default setting on devices such as Fitbit. Corporate wellness programs, social media challenges, and public health campaigns also routinely use the 10,000-step mark as a motivational goal and badge of accomplishment .
The bombshell findings
The new research poured cold water on the idea of 10,000 as a scientific minimum. Compared to the least active group (2,000 steps), those who managed 7,000 steps per day saw:
- 47% decreased risk of premature death
- 25% lower chance of cardiovascular disease
- 38% reduced risk of dementia
- 6% lower cancer risk
- 22% lower incidence of depressive symptoms
- 28% reduction in falls
- 14% lower risk of developing Type 2 diabetes
What’s more, these massive benefits approached a plateau with 7,000 steps; walking all the way to 10,000 steps per day generated only small additional reductions in risk for most conditions . For some diseases—like heart disease—benefits increased slightly beyond 7,000, but for many others, the curve flattened.
“Although 10,000 steps per day can still be a viable target for those who are more active,” according to the abstract, “7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some.” The authors add that the findings should be interpreted in light of limitations, such as the small number of studies available for most outcomes, a lack of age-specific analysis and potential biases at the individual study level.
‘More is better’—but only up to a point
Walking more remains beneficial, particularly for those who are mostly sedentary. The study found the greatest jump in health benefits when moving from very low step counts (~2,000) up to 7,000 daily. For the general adult population, 7,000 steps—about three miles—delivers the bulk of the effect. For adults over 60, benefits plateau a bit earlier, around 6,000–8,000 steps, while younger adults may see the curve level off closer to 8,000–10,000 .
The researchers also revealed that the pace of walking was far less important: just getting in the steps, regardless of speed, provided the protective benefits .
Rethinking the fitness message
This research could prompt a shake-up in public health messaging, which has long promoted aspirational but somewhat arbitrary targets. Fitness professionals and wearable device makers now have fresh evidence to advise clients and consumers that a daily goal of 7,000 is both realistic and powerfully protective. Then again, 10,000 steps is catchy.
For this story, Coins2Day used generative AI to help with an initial draft. An editor verified the accuracy of the information before publishing.