‘Getting your steps in’ is a useful mantra that has often pushed us to walk, or run that little bit more each day. But whilst many may aim for the popular but unofficial guideline of 10,000 steps a day, new research indicates that excellent health benefits can be achieved with fewer steps.
According to a new study, a daily target of 7,000 steps can lead to meaningful improvements in health outcomes, dispensing with the notion that 10,000 is the magic number.
To determine this, the study analysed an extensive amount of literature from 2014-2025 that focused on daily steps and the impact on health. From this, it found that 7,000 steps greatly reduced the risk of multiple health complications. When compared to those who walk 2,000 steps a day, the 7,000-step controls were:
The study therefore raises an interesting question: will this lower target encourage people to do less daily exercise and only do the minimum of what is required?
Whilst doing 10,000 steps may provide even better health outcomes, setting 7,000 as a daily target is more achievable for a wider demographic. Even then, step counts are limited to walking and running – those that cycle, swim or do gym workouts may not hit their pedometer target despite doing large amounts of exercise. As it is those that exercise the least that may be more vulnerable to health complications, setting a lower target can inspire more to reach it – without compromising on the health benefits. This can lead to enhanced health outcomes for the country.
Dr Daniel Bailey, a health expert from Brunel University London, noted that lower step goals are more valuable than the traditional 10,000, outlining that 5,000-7,000 is a “more realistic and achievable target for others”.
A greater awareness of the study’s results can motivate people to move more. And, with most mobile phones already having fitness apps at the ready, it is even easier to monitor daily progress.
The benefits of a long walk, or even small but consistent movements throughout the day, improves all areas of health: physical, mental, emotional and spiritual. Due to this holistic impact, the wider adoption of 7,000 steps a day can benefit all healthcare providers by cultivating a healthier and happier patient base be that for doctors, nurses, dentists or others – a rising tide lifts all ships.
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Main image credit: Unsplash
