7,000 steps a day could be the sweet spot for better health!

Staying physically active is widely known to be good for health, but how much activity is really enough? For years, the popular target of 10,000 steps a day has dominated fitness advice, despite limited scientific backing. Now, a major new study published in The Lancet Public Health suggests that a lower and more achievable goal — around 7,000 steps a day — may be enough to significantly reduce the risk of a wide range of serious health problems.

The study brings together evidence from dozens of previous studies involving more than 160,000 adults, making it one of the most comprehensive reviews of step-based physical activity to date. The findings show that people who walk around 7,000 steps per day have a much lower risk of early death compared with those who take very few steps. Regular walking at this level is also linked to lower risks of heart disease, type 2 diabetes, some cancers, depression, dementia and even falls.

Importantly, the benefits are not limited to people who are already active. Even increasing daily movement from very low levels to moderate levels appears to make a meaningful difference. People who walked around 4,000 steps a day were healthier than those taking roughly 2,000 steps, showing that small increases in activity can still deliver health gains.

For certain conditions, particularly heart disease, benefits continued to increase beyond 7,000 steps. However, for most outcomes, the improvements tended to level off, suggesting that more steps are not always necessary to gain protection.

One of the most significant aspects of this research is its practicality. Many people find the 10,000-step target intimidating or unrealistic, especially older adults, people with long-term conditions or those who are currently inactive. A 7,000-step goal may feel far more achievable and could encourage more people to move regularly rather than give up altogether.

The study also broadens the conversation about physical activity. Rather than focusing solely on heart health or weight, it highlights links between walking and brain health, mental wellbeing and independence later in life. The association with reduced risk of dementia and depression, while still based on limited evidence, is particularly encouraging given the growing public health burden of these conditions.

Daily step counts are simple to track using smartphones, watches or pedometers, making them an accessible way for people to monitor their activity. Unlike structured exercise plans, walking can easily be built into daily routines — such as commuting, shopping or spending time outdoors.

The findings could help shape future public health guidance by offering a clear, realistic target that still delivers meaningful health benefits. For individuals, the message is reassuring: you do not need to run marathons or hit extreme fitness goals to improve your health. Consistent, moderate movement can go a long way.

Aim to move more, sit less, and remember that every step counts — with 7,000 steps a day emerging as a realistic and beneficial goal for many people.