You Don’t Need 10,000 Steps a Day—New Study Reveals

What the Latest Lancet Study Really Says About Step Counts and Your Health

 

For years, the magic number in fitness has been 10,000 steps a day. You’ve seen it on your fitness tracker, heard it in wellness circles, and maybe even felt guilty when you didn’t hit it. But a landmark study published in The Lancet Public Health in July 2025 is rewriting the rules.

It turns out, the health benefits you thought you could only get by walking 10,000 steps a day? You can get most of themby walking just 7,000 steps.

That’s right—this comprehensive, global analysis suggests that 7,000 daily steps is enough to dramatically reduce your risk of early death, heart disease, diabetes, dementia, depression, and more.

The full peer-reviewed article is available here: The Lancet: Daily steps and health outcomes in adults

Let’s break down what the study found, what it means for your health, and how you can use this science to make smarter, more sustainable fitness choices.

 

Where Did 10,000 Steps Even Come From?

 

First, let’s clear something up: the 10,000-step target wasn’t based on science.

The origin? A 1965 Japanese marketing campaign. A company named Yamasa released a pedometer called the “manpo-kei”, meaning “10,000-step meter.” There was no medical data behind it—just a round, memorable number that caught on globally.

Since then, many governments and health authorities adopted it as a benchmark, even though scientific consensus was lacking. It became aspirational—something to strive for—but for millions of people, it also became a source of guilt.

 

What the Lancet Study Actually Found

 

The study, published in The Lancet Public Health in July 2025, conducted a comprehensive systematic review examining how daily step count relates to long-term health. A total of 57 studies from 35 cohorts were included in the review, with 31 studies from 24 cohorts meeting the criteria for inclusion in the meta-analyses. This makes it one of the most extensive investigations to date exploring the connection between step count and outcomes such as mortality, cardiovascular disease, cancer, diabetes, depression, dementia, and falls.

Key takeaway:

Just 7,000 steps/day was linked to significant reductions in risk for death, disease, and mental health issues, compared to 2,000 steps/day.

Risk Reductions Linked to 7,000 Steps:

Compared to people walking only 2,000 steps/day:

 

• 47% lower risk of early death (all-cause mortality)

• 25% lower risk of cardiovascular disease

• 38% lower risk of dementia

• 22% lower risk of depression

• 14% lower risk of type 2 diabetes

• 6% lower risk of cancer

• 28% lower risk of falls

 

Those are huge numbers—especially when you consider how much more achievable 7,000 steps is for most people.

 

More Isn’t Always Better (But It’s Still Good)

 

The study also looked at what happens when people go beyond 7,000 steps.

It found that benefits continue to increase as step count rises—but the rate of return decreases. This “diminishing returns” effect means that while more steps are still good, the biggest improvements happen between 2,000 and 7,000 steps per day.

So if you’re already averaging around 3,000–4,000 steps? Just bumping that to 7,000 can slash your risk of death in half.

That’s a huge win—especially for people with sedentary jobs, chronic health conditions, or just a general aversion to fitness routines.

 

Why This Is Such a Big Deal

 

1. It makes movement feel achievable

 

10,000 steps can take 90–120 minutes of daily walking. For busy parents, office workers, or people with joint issues, that’s not realistic.

But 7,000 steps? That’s roughly an hour of walking a day, which can be split across morning commutes, dog walks, shopping trips, or post-dinner strolls.

 

2. It removes the “all or nothing” mindset

 

Too often, people give up because they think if they can’t reach 10,000, it’s not worth trying at all. But the data says otherwise: every 1,000 steps adds measurable benefit—especially up to 7,000.

That’s huge for mental motivation. Progress doesn’t have to be perfect to be powerful.

 

3. It promotes consistency, not intensity

 

Unlike HIIT workouts or gym programs that demand structure, walking is intuitive, flexible, and accessible. It doesn’t require equipment, skill, or a specific location. You just go.

 

What About Non-Step Exercises?

 

This study focused specifically on step-based movement—so things like cycling, rowing, swimming, or strength training weren’t included in the analysis.

That doesn’t mean those activities aren’t valuable. On the contrary:

 

• Cycling supports heart and leg strength

• Swimming is great for joint-friendly cardio

• Weightlifting is key for muscle and bone health

 

So while steps are a great baseline, a well-rounded activity routine should still include strength, flexibility, and variety.

 

Who Benefits Most?

 

The biggest improvements were seen in people who were initially the least active—those doing around 2,000–3,000 steps/day.

For these individuals, moving up to even 4,000–5,000 steps showed substantial health gains. That’s powerful for older adults, people recovering from illness, or those with limited mobility.

But even in younger, healthier groups, increasing step counts correlated with reduced risk of death and chronic disease. No one is exempt from the benefits.

 

Mental Health Benefits Are Real Too

 

One of the standout findings from this study is the link between walking and reduced depression risk.

 

• People walking 7,000+ steps/day had a 22% lower risk of depression than those walking 2,000.

That’s consistent with prior research showing that walking outdoors improves mood, reduces anxiety, and acts as a mild natural antidepressant.

If you’ve ever gone for a walk to clear your head, you’ve felt it. The science now backs it up: walking is therapy.

 

Are Fitness Trackers Still Useful?

Yes, absolutely—just rethink how you use them.

 

• You can adjust your step goal to 7,000 instead of 10,000.

• Track improvements over time, not just streaks.

• Use reminders to nudge movement after long periods of sitting.

• Celebrate small wins. Going from 3,000 to 4,500 steps is a big health improvement.

 

Fitness wearables are motivational tools. Just don’t let them become sources of shame when you don’t hit arbitrary numbers.

 

Tips for Adding More Steps Without Even Trying

 

If you’re stuck in a chair for most of the day, here are simple ways to sneak in steps:

 

• Take the stairs—even just a floor or two.

• Walk during phone calls or voice notes.

• Pace while brushing your teeth.

• Park further from the supermarket entrance.

• Walk your dog an extra block.

• Get off public transport one stop earlier.

• Do a lap around your house or building every hour.

None of these feel like “workouts.” But they add up to the daily steps that do the work.

 

Limitations of the Study

 

This was a meta-analysis of observational studies, which means it can only show correlation, not causation. People who walk more might also have better diets, less stress, or healthier social lives.

However, the sheer size of the dataset, consistency across demographics, and adjustment for confounding factors make the evidence very compelling.

This isn’t just another health headline. This is serious science.

 

Summary: What You Should Take Away

 

• You don’t need 10,000 steps a day to be healthy.

• 7,000 steps/day is enough to reduce death risk by 47% and improve your physical and mental health across the board.

• Even fewer steps—4,000 to 5,000/day—still offer major benefits if you’re starting from a low baseline.

• More steps continue to help, but with diminishing returns above 9,000–10,000.

• You can build steps into your routine without turning your life upside down.

 

And most importantly: some movement is always better than none.

 

Read the Study Yourself

 

This article is based on the peer-reviewed research published in July 2025:

The Lancet Public Health: Daily steps and health outcomes in adults

If you want to explore the full methodology, outcomes by disease category, and subgroup analysis (e.g. age, gender, global region), the full text is open-access and worth a read.

 

Final Word: This Isn’t About Numbers—It’s About Momentum

 

This isn’t a lecture. It’s a permission slip.

 

You don’t even have to leave the comfort of your home to start racking up those steps. With modern fold up treadmills, portable walking machines, and aerobic steppers, it’s never been easier to stay active indoors—rain or shine. Whether you’re looking for a folding treadmill for heavy people, a mini stepper for mobility workouts, or a step platform for cardio, the right home workout equipment can fit your space, schedule, and goals. From yoga step platforms to multi-level plastic or wooden fitness steppers, there’s something for every routine. View our full range of treadmills, steppers, and aerobic equipment below and find your perfect setup to stay moving, every single day.

And once that momentum starts? Who knows where it’ll take you.