Just 7,000 steps a day could halve risk of chronic diseases and early death, major Lancet study reveals

Walking just 7,000 steps a day may be enough to significantly reduce the risk of major chronic diseases and early death, according to a major new study published in The Lancet Public Health journal on Thursday.

The research — a comprehensive review of 57 studies involving over 160,000 adults — found that this moderate level of daily activity was strongly linked to improved physical and mental health outcomes.

The analysis revealed that walking around 7,000 steps daily was associated with a 25% lower risk of cardiovascular disease, a 14% reduction in the risk of type 2 diabetes, and a 6% drop in cancer risk.

Mental and cognitive health also saw significant gains, including a 38% reduction in the risk of dementia and a 22% decrease in depression. The risk of falls dropped by 28%, while the overall risk of death from any cause was nearly halved.

While 10,000 steps has long been considered the informal daily goal, researchers say 7,000 may be a more practical and achievable target — especially for less active individuals.

“Although 10,000 steps per day can still be a viable target for those who are more active, 7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be more realistic,” said lead author Professor Ding Ding of The University of Sydney’s Charles Perkins Centre.

The study also highlighted that even lower step counts, such as 4,000 steps per day, provided health benefits compared to highly sedentary lifestyles (around 2,000 steps). While some benefits continued beyond 7,000 steps — particularly for heart health — most gains levelled off after that point.

Researchers acknowledged some limitations, including a small number of studies for certain conditions and a lack of age-specific data. Nevertheless, the findings support using daily step counts as a simple, effective tool to guide physical activity and improve long-term health.