Written By: Team Pharmacally
Medically Reviewed By: Ayurvedacharya Dr. Gaurav Pathare, BAMS
Physical activity is one of the strongest metrics of long-term health. A good physical activity improves cardiovascular function, regulates blood sugar, lowers inflammation, strengthens muscles and bones, and supports mental health. Despite these benefits, about one in three adults worldwide do not achieve the recommended 150 minutes of moderate-intensity activity per week, contributing to nearly 8% of the global burden of non-communicable diseases and billions of dollars in health-care costs each year.
To achieve daily physical activity recommendation, step counts have become a widely used measure. Steps are simple to follow and easy to track using pedometers, accelerometers, mobile health apps or smartwatches, and can reflect a wide range of daily movement. In recent years, 10,000 steps per day have been promoted as the benchmark for good daily activity; however this claiming figure seems to be originated from marketing and social media health influencers rather than real world evidence.
A landmark systematic review and dose–response meta-analysis published in The Lancet Public Health in 2025 addressed this gap by analyzing the link between daily steps and health outcomes. The research was led by Professor Ding Ding and colleagues at the Sydney School of Public Health, University of Sydney, Australia, with contributions from international collaborators in the UK, Spain, Norway, Japan, and the USA. This global team reviewed data various studies to provide the most inclusive assessment to date.
Study
Researchers systematically searched PubMed and EBSCO CINAHL for studies published between January 1, 2014, and February 14, 2025. They also reviewed references, registries, and grey literature via Google Scholar to ensure all coverage in study. Eligible studies were prospective in design, used device-measured daily steps (accelerometers, pedometers, or smartwatches in real-world settings), and tracked outcomes in adults aged 18 years or older.
The analysis included 57 studies from 35 independent cohorts, representing more than 160,000 participants across the USA, UK, Japan, Europe, and Australia. Both general adult populations and cohort groups with chronic conditions were included. Of the 57 studies, 31 (from 24 cohorts) were pooled into dose–response meta-analyses. Hazard ratios were calculated using random-effects models, with step counts compared against a reference point of 2,000 steps per day. Outcomes included all-cause mortality, cardiovascular disease, cancer, diabetes, dementia, depressive symptoms, physical function, and falls.
This comprehensive approach makes the study the most authoritative to date on how different step thresholds, particularly 7,000 versus 10,000 steps per day, influence long-term health risks.
Results of the study
All-cause mortality: Compared with 2,000 steps per day, walking 7,000 steps was linked to a 47% lower risk of death from any cause. At 10,000 steps, the reduction was slightly stronger (about 48%), but the added benefit was limited.
Cardiovascular disease (CVD): At 7,000 steps, risk of CVD incidence dropped by 25%, and risk of CVD death fell by 47%. The benefit continued to improve with higher steps; however the curve gets flat beyond 7,000 for some outcomes.
Cancer: Cancer incidence showed only a small, non-significant drop at 7,000 steps (about 6%), but cancer mortality fell by 37%. The effect reached no change, beyond 7,000 steps.
Type 2 diabetes: Risk was reduced by 14% at 7,000 steps compared with 2,000, with a gradual improvement up to 10,000 steps.
Cognitive and mental health: Dementia risk was 38% lower and depressive symptoms 22% lower at 7,000 steps.
Falls and physical function: For older adults, around 7,000–9,000 steps were linked with a lower risk of falls and better maintenance of mobility.
These results support the idea that 7,000 steps may be a realistic and effective target for most adults, while 10,000 steps can be self-motivating goal for those seeking additional protection, especially for heart health, dementia, and mood.
The Role of 10,000 Steps
While 10,000 steps per day are generally promoted as the gold standard in daily activities, however this numbers are originated as a marketing slogan rather than from scientific evidence.
This study confirmed that 10,000 steps further lowered some risks such as all-cause mortality, cardiovascular events, dementia, and depression compared with 7,000 steps. However, the incremental benefit was limited, and for several outcomes (like diabetes, cancer incidence, and falls), there was no statistically significant advantage of 10,000 steps over 7,000.
Why Every Step Counts
One of the strongest messages from this research is that any increase in step count matters, particularly for those starting at very low levels. For instance:
Moving from 2,000 to 4,000 steps per day cut mortality risk by more than 30%
Benefits continued to increase with each additional 1,000 steps up to 12,000.
This means that even small daily improvements like taking the stairs, walking during breaks, or adding short walks after meals can have a meaningful impact on long-term health.
Limitations of the Study
Although the findings are convincing, the study does have some limitations:
Limited data: For outcomes such as cancer incidence, dementia, or falls, only a small number of studies were available to analyze.
Variability in devices: Different step trackers may record steps differently.
Potential confounding: Other lifestyle factors like diet and socioeconomic status could influence results.
Age-specific differences: Younger and older adults may experience different benefits, but subgroup data were limited.
The authors rated the certainty of evidence as moderate for outcomes such as mortality, cardiovascular disease, cancer mortality, diabetes, dementia, and depression, but lower for others.
Experts Opinion on study
Prof Steven Harridge, Professor of Human & Applied Physiology at the Centre for Ageing Resilience in a Changing Environment (CARICE) at King’s College London, said: “The paper shows clear effects of increasing physical activity (through increasing step count) on reducing disease risk. There has been debate about the amount of activity an individual should be doing with 10,000 steps as a generalized target, not well evidenced. This paper shows that 7,000 steps is sufficient for reducing the risk for most diseases covered, and 10 000 steps does not confer much additional benefit. But further risk reduction might be possible for some diseases”.
Dr. Andrew Scott, Senior Lecturer in Clinical Exercise Physiology, University of Portsmouth, University of Portsmouth, said: “The compelling finding is that whilst such walking does not mitigate cancer incidence there is a decrease in cancer mortality, illustrating that enhanced physical activity levels leading to enhanced physical and psychological fitness enhances the resilience of people to deal with cancer and its associated treatments.
Conclusion
This large analysis in The Lancet Public Health makes it clear that daily step counts are directly linked with better health and longer life. The results show that reaching around 7,000 steps per day lowers the risk of death, heart disease, cancer mortality, diabetes, dementia, and depression by a significant margin compared with very low activity. Moving beyond 7,000 steps to 10,000 provides some added benefits particularly for heart health and mental wellbeing however the extra benefit is smaller, and not all outcomes show further gains.
The practical approach with 7,000 steps a day should be seen as a solid and realistic goal for most adults. For those who are already active or want to push further, 10,000 steps can still serve as an ambitious target. But for people who struggle with time, age-related limitations, or chronic illness, the evidence is supportive: even moderate daily walking brings major health returns.
This study also underlines an important public health message: every step counts. Moving from very low levels 2,000 to 4,000 steps a day already cuts mortality risk by a thirty percent. For doctors and health planners, step counts are an easy way to measure and encourage physical activity, especially in groups where regular exercise is uncommon.
In conclusion, walking remains one of the most accessible, low-cost, and effective tools for disease prevention. The goal is not perfection but progress. Encouraging adults to move more whether that means aiming for 7,000, 10,000, or simply adding a few thousand extra steps a day can translate into fewer chronic diseases, longer lives, and healthier aging.
Reference
Ding, Ding et al. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis, The Lancet Public Health, Volume 10, Issue 8, e668 – e681
Expert reaction to systematic review and meta-analysis of daily step count and risk of chronic diseases, cognitive decline and death, Science Media Centre, 23 July 2025, https://www.sciencemediacentre.org/expert-reaction-to-systematic-review-and-meta-analysis-of-daily-step-count-and-risk-of-chronic-diseases-cognitive-decline-and-death/