Daily step count myth debunked in new research findings
A new study, published in The Lancet Public Health journal on 24 July 2025, has challenged the long-standing 10,000 steps a day goal and suggested that 7,000 steps a day could be the ideal number for maintaining a healthy lifestyle.
The comprehensive review, which pooled data from over 160,000 adults across 31 studies worldwide, found that walking 7,000 steps daily significantly reduces the risks of various major health outcomes. These include all-cause mortality, cardiovascular disease, cancer, type 2 diabetes, cognitive outcomes, mental health outcomes, physical function, and falls.
The study authors, led by Professor Melody Ding, determined that 7,000 steps a day is associated with clinically meaningful improvements in health outcomes. They noted that benefits of walking tapered off for most health outcomes around 7,000 steps a day, making 7,000 steps a more realistic and achievable target than the commonly recommended 10,000 steps per day.
Interestingly, the number 10,000 steps was chosen mainly for its name and marketing purposes. It originated from a marketing campaign for a device called Manpo-kei launched ahead of the 1964 Tokyo Olympics. Since then, the goal of walking 10,000 steps a day has become part of our health consciousness.
However, the new study also highlights that the 10,000 steps a day goal may not be suitable for everyone. Not attaining specific goals, such as 10,000 or even 7,000 steps a day, should not deter from walking at all. In fact, the study suggests that people who average 4,000 steps a day are considered healthier than those averaging 2,000 steps a day.
The study authors also acknowledge limitations such as the small number of studies available for most outcomes, a lack of age-specific analysis, and individual study biases. Despite these limitations, they emphasize that every increase in steps a day contributes to a healthy lifestyle. It is recommended to get a minimum of 150 minutes of moderate exercise a week or 75 minutes of vigorous exercise, which can be achieved through walking.
The study concludes that every little bit of extra physical exercise should be welcomed. Whether you're aiming for 7,000 steps a day or more, the important thing is to stay active and maintain a healthy lifestyle. So, let's get moving!
[1] Ding, M., et al. (2025). Association of daily step count with health outcomes in 160,000+ adults from around the world: a pooled analysis of 31 observational studies. The Lancet Public Health, 10(7), e551-e560. [2] The Lancet Public Health. (2025, July 24). Association of daily step count with health outcomes in 160,000+ adults from around the world: a pooled analysis of 31 observational studies. ScienceDaily. Retrieved August 4, 2025 from www.sciencedaily.com/releases/2025/07/250724174056.htm
- Embracing the findings from the study published in The Lancet Public Health journal, eco-conscious individuals might find an alternative to the conventional 10,000 steps goal with the suggested 7,000 steps daily, as it offers beneficial impacts on health-and-wellness outcomes such as all-cause mortality, mental health, and physical function.
- As fitness-and-exercise advocates, the study's authors recommend not only focusing on specific step count goals like 7,000 or 10,000, but also encouraging regular physical activity in various forms for maintaining a healthy lifestyle, as every increase in daily steps contributes significantly to overall well-being.
