A recent study by the University of Sydney indicates that walking around 7,000 steps per day provides similar health benefits to taking 10,000 daily steps.
Conducted by Professor Melody Ding from the School of Public Health and published in The Lancet Public Health, this study analyzed data from 57 research papers conducted between 2014 and 2025 across over ten countries, including Australia, the U.S., the UK, and Japan.
This most comprehensive review to date investigated how different daily step counts influence mortality risk from cardiovascular diseases and cancer and the possibility of developing conditions like diabetes, dementia, and depression. Professor Ding highlighted that this research provides a more realistic target for those struggling to meet standard exercise guidelines.
"Our findings suggest that 7,000 steps per day is an achievable aim," said Professor Ding. "This study assessed health outcomes across various areas previously unexplored, offering evidence that even small increases in step count can significantly enhance health."
The researchers utilized data from studies where participants wore devices like pedometers and accelerometers to track their daily steps. Starting at 2,000 steps, the researchers evaluated the relationship between increased step counts and reduced risk of mortality or major diseases.
Key findings included:
- 7,000 steps per day reduces mortality risk by 47%, comparable to walking 10,000 steps daily.
- The likelihood of developing dementia decreases by 38% at 7,000 steps and only slightly more for those taking 10,000 steps (by 45%).
- Increasing step counts from 2,000 to between 5,000 and 7,000 daily showed significant health benefits.
"For individuals already active, maintaining a 10,000-step daily routine remains beneficial," stated Dr. Katherine Owen, co-author of the study. "However, beyond 7,000 steps, additional health gains appear modest."
The researchers are collaborating with the Australian government to integrate these findings into future physical activity guidelines.
"This work moves us from merely targeting perfection in exercise goals to emphasizing progress," said Professor Ding. "Even slight increases in daily movement can lead to substantial health benefits."