Do you need to walk 10,000 steps a day to stay free from various diseases?

A new study reveals that walking 7,000 steps a day provides similar health benefits.

Research in the past has linked 10,000 steps to reduced risk of cardiovascular disease, type 2 diabetes, dementia, obesity and mental health issues. Since it is not based on solid evidence, the new study sought to clarify how many steps are needed for meaningful health benefits. 

The study recently published in the journal The Lancet Public Health Trusted Source says that walking for only 7,000 steps a day can help reduce a person’s risk for heart disease, type 2 diabetes, dementia, cancer, depression, and all-cause mortality.

For the work, researchers conducted a meta-analysis of studies conducted between 2014 to 2025 in more than 16,000 adult participants to look for correlation between step counts and its impact on various ailments.

After analysis, researchers found that study participants who walked about 7,000 steps each day were associated with a lowered risk for: all-cause mortality by 47%; cancer by 6%; cardiovascular disease by 25%; dementia by 38%; depression by 22%; falls by 28%; type 2 diabetes by 14%

Additionally, the research team found that study participants who only achieved a modest step count of about 4,000 steps per day still had better health outcomes than participants who had very low activity at about 2,000 steps a day.