Revamp Your Daily 10,000 Steps Approach: Essential Study Insights

Reducing Early Mortality by Walking 7000 Steps Daily

• Lowering your risk of premature death by 47 percent is as simple as walking 7000 steps a day
• The health benefits increase for every 1000 steps you take until you reach 7000 steps, after which they begin to plateau

Insights from a Major University of Sydney Study

A groundbreaking study led by the University of Sydney indicates that walking 7000 steps daily offers similar health advantages as walking 10,000 steps.

Published in The Lancet Public Health, this study analyzed data from 57 international studies conducted from 2014 to 2025. The research led by Professor Melody Ding from the School of Public Health is the largest and most comprehensive review to date.

Health Impacts of Different Daily Step Counts

The researchers examined how varying daily step counts affected the risk of mortality from cardiovascular disease and cancer, and the development of conditions such as cancer, type 2 diabetes, dementia, and depression. Prof. Ding’s findings present a more achievable benchmark for individuals who find it hard to meet traditional exercise guidelines.

According to Professor Ding, “Aiming for 7000 steps is a realistic goal based on our findings,” which examined health outcomes in areas previously unexplored. She also emphasizes that even those who can’t yet achieve 7000 steps a day can still experience significant health gains from small increases in their daily step count.

Furthermore, Prof. Ding’s research underscores that walking at least 7000 steps a day can significantly improve eight major health outcomes, including reducing the risk of cardiovascular disease, dementia, and depressive symptoms.

Health Benefits at Different Step Counts

The study’s participants wore step-counting devices such as pedometers, accelerometers, and fitness trackers. The researchers then compared the health outcomes of those walking more steps per day, in 1000 step increments, to see if there was a difference in the risk of premature death or other major diseases.

When compared to 2000 steps a day, the researchers found that:

• Walking 7000 steps a day reduced the risk of death by 47 percent, almost identical to the benefit seen at walking 10,000 steps per day.
• The risk of dementia dropped by 38 percent by walking 7000 steps a day, with only a 7 percent extra reduction at 10,000 steps.
• The risk of type 2 diabetes fell by 22 percent by walking 10,000 steps a day and reduced to 27 percent at 12,000 steps.
• Significant health improvements were seen when people increased their average daily steps from 2000 to between 5000 and 7000 steps.

Dr Katherine Owen, the study’s co-author and chief analyst, says that while 10,000 steps a day is excellent for those already active, the extra benefits for most health outcomes were modest beyond 7000 steps.

The research team is collaborating with the Australian government, using the study’s evidence to inform future updates to physical activity guidelines.

Shifting the Focus from Perfection to Progress

“Our research helps to shift the focus from perfection to progress. Even small increases in daily movement can lead to meaningful health improvements,” said Professor Ding.

As a result of these findings, experts are advocating for future studies to determine how step goals should vary based on age, health status, and region. They’re also calling for more diverse populations and longer-term data for stronger evidence. This detailed data, according to Prof. Ding, will be valuable for health practitioners when providing personalized advice for their patients.

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