Walking 7000 steps a day seems to be enough to keep us healthy

Health

Many people like to check that they have walked 10,000 steps over the course of a day, but falling short of that target still seems to bring serious health benefits

By Chris Stokel-Walker

LONDON, UK – 25th July 2025 – For years, the widely promoted target of 10,000 steps a day has been the golden standard for health enthusiasts. However, emerging research and a growing consensus among medical professionals suggest that a more achievable goal of 7,000 steps daily may be perfectly adequate for maintaining good health and significantly reducing the risk of chronic diseases.

The findings, which challenge the ubiquitous 10,000-step recommendation (often attributed to a marketing campaign for a Japanese pedometer in the 1960s), offer a welcome dose of realism for individuals struggling to hit the higher mark amidst busy schedules.

“While more movement is generally better, the scientific evidence increasingly points to significant health benefits accruing well before the 10,000-step threshold,” explained Dr. Clara Benson, a public health expert at University College London. “Reaching around 7,000 steps a day appears to be a sweet spot for many, offering substantial protection against mortality and cardiovascular disease.”

Recent studies, including a notable cohort study published in JAMA Network Open, have indicated that individuals who consistently achieve around 7,000 steps daily exhibit a significantly lower risk of premature death compared to those who are less active. The benefits tend to plateau or show diminishing returns beyond this point, suggesting that while 10,000 steps is certainly not harmful, it might not be a necessary target for everyone to reap the majority of health advantages.

“The key message here is progress, not perfection,” added Professor Mark Davies, a consultant cardiologist at King’s College Hospital. “For many of our patients, the idea of 10,000 steps can feel daunting and unachievable, leading to demotivation. Framing the goal at 7,000 steps makes it far more accessible and encourages consistent daily movement, which is ultimately what matters most for long-term health.”

Experts emphasise that it’s not just the quantity of steps but also the quality and intensity of movement. Incorporating brisk walking sessions, where one can still talk but finds it difficult to sing, can further amplify the health benefits.

This shift in perspective aims to empower more individuals to embrace regular physical activity. For those currently sedentary, even starting with 3,000 or 4,000 steps and gradually increasing to 7,000 can yield considerable improvements in well-being.

“We want to encourage people to move more throughout their day, whether that’s taking the stairs, walking short distances instead of driving, or simply taking a break to stroll around the office or house,” Dr. Benson advised. “Seven thousand steps is a very achievable goal for most adults and represents a significant step – no pun intended – towards a healthier lifestyle.”

This revised understanding provides a more practical and encouraging target for the general public, reinforcing the simple yet profound impact of regular walking on overall health and longevity.

team found that taking 4000 steps a day reduced the risk of dying during a study’s follow-up period by 36 percent, compared with just 2000 steps.