This number of steps reduces your risk of death by almost half - and it is less than 10,000
It also reduces the risk of dementia by 38% and cardiovascular disease by 25%.
Since the advent of Fitbits and Apple Watches, 10,000 have been the number of magic steps. For the average person walking at an average pace, achieving this goal an hour and a half - Time that most busy people just don't have. But a new exciting study reveals that there is a "more realistic and achievable target" which can reduce your risk of death by almost half.
In relation: This simple exercise is the equivalent of 10,000 steps, and it only takes 30 minutes .
Walking 7,000 steps can be everything you need.
The new study, published this week in the journal Lancet's public health , analyzed the data of 57 studies carried out between 2014 and 2025 in more than 10 countries, including Australia, the United States, the United Kingdom and Japan.
According to a press release , the researchers examined the health results of 160,000 people who walked between 2,000 and 10,000 stages, comparing the results per intervals of 1,000 stages.
Compared to 2,000 steps a day, the 7,000 -step walking has given the following health improvements:
- 47% reduction in mortality all causes of causes (almost the same as those that have traveled 10,000 stages)
- The 38% reduction in dementia (10,000 stages has only reduced the risk of an additional 7%)
- 28% reduction in autumn risk
- 25% reduction in cardiovascular disease
- 22% reduction in depression
- 14% reduction in type 2 diabetes
- 6% cancer reduction
"For people already active, 10,000 steps a day is great," said Katherine Owen , PHD, co-author and chief analyst of the study, and a biostatistian At the University of Sydney Public Health School. "But beyond 7,000 stages, the additional benefits for most of the health results we examined were modest."
"However, for those who cannot yet reach 7,000 stages per day, even small increases in PAS accounts, such as the increase from 2,000 to 4,000 stages per day, are associated with a significant health gain," added the co-author of the study Melody , PhD, a epidemiologist and professor at the University of Sydney Public Health School. "Our research helps move the attention of perfection to progress."
In relation: How to walk 10,000 steps per day without leaving the house .
Other researchers have reached similar conclusions.
This is certainly not the first time that researchers have demystified the conviction that 10,000 stages is the Holy Grail.
A revolutionary study published in 2023 in the European Preventive Cardiology Journal I found it just taking 3,867 daily steps has significantly reduced the risk of mortality all causes, while taking as little as 2,337 steps lowered the risk of cardiovascular mortality.
Speaking with Best life On the study, Andrew White , CPT, a certified personal coach with Gym Pro garage , noted that walking makes your heart and blood pump.
“This improved circulation helps maintain good cardiovascular health. Regular walking also helps regulate blood sugar and can contribute to weight management, which indirectly reduces the risk of various lifestyle diseases, "he said. "In addition, walking is a portfolio exercise, which can help improve bone density and reduce the risk of osteoporosis."
Again Another study found that 4,000 steps Offered neuroprotective advantages, potentially reducing the risk of dementia and Alzheimer's disease.
And if the stages counting is not for you, the research published earlier this year Journal of the American Medical Directors Association concluded that engaging in 35 minutes of moderate physical activity to vigorous per week (whose walking is an example) lowered the risk of dementia of 41%.
A recent study even found a short, Daily 11 -minute walk can reduce your risk of premature death by 25%.
