A new study by the University of Sydney revealed that the march of 7,000 steps a day can considerably improve health and well-being by reducing the risk of health problems.
For decades, health lovers, fitness trackers and health applications have always encouraged us to take this elusive step of 10,000 steps per day. However, new exciting research has emerged, which suggests taking up to 7,000 stages per day can still lead to major health benefits. This revelation relieves not only the pressure to reach the objective of 10,000 stages, but also emphasizes the importance of incorporating more movement into our daily life.
A complete analysis recently published in Lancet’s public health Examination data of more than 160,000 adults in 57 studies carried out between January 1, 2014 and February 14, 2025. This in-depth research underlines how daily PAS accounts have an impact on various health results, extending far beyond longevity.
Does 150 minutes of exercise per week?
Current guidelines for physical activity of the World Health Organization (WHO) Emphasize the levels of general activity rather than specific stages counting. Although they recommend at least 150 minutes of moderate intensity activity per week, a scientific consensus on the establishment of stages counting benchmarks remains absent.
- Health risk reduction: Walking 7,000 steps per day decreases almost the risk of death and considerably lowers the chances of developing serious conditions such as cardiovascular disease, type 2 diabetes, dementia and depression.
- Effort vs reward: Researchers have stressed that, although 10,000 stages can always be an appropriate target for already active people, 7,000 stages per day can provide clinically significant health improvements. This makes the goal more realistic and achievable for many.
What are the advantages of taking more measures?
The latest research has examined various health results, including:
- Mortality all causes
- Cardiovascular disease
- Cancer
- Type 2 diabetes
- Cognitive results (such as dementia)
- Mental health effects
- Physical functions
- Risk of falls
While certain advantages, in particular concerning dementia and cancer, came from a smaller pool of studies published in Central Pubmed And therefore require additional research, the overall message is clear: movement is important.
When you compare people who took 7,000 steps a day to those who have only succeeded, the results revealed:
- 47% lower risk of mortality all causes
- 25% reduction in the risk of cardiovascular disease
- 37% decrease in the risk of cancer mortality
- Risk of type 2 14% diabetes
- 38% less risk of dementia
- 22% fewer depressive symptoms
- 28% reduction in falls
The study stressed that health benefits can start to appear before even reaching 7,000 steps a day. For example, even those who have engaged at only 4,000 stages per day have experienced a 36% reduction in the risk of mortality compared to those who take 2,000 stages.
What are the advantages of using a PAS counter?
Interestingly, the advantages of the number of steps varied according to age and measurement devices. Younger adults have reached a tray in benefits at around 5,400 stages per day, while older adults have shown a coherent relationship between the number of steps higher and the improvement of health results. In addition, the study confirmed that different devices, whether accelerometers or pedometers, produced consistent results concerning the number of steps and the associated health benefits.
Dr. DING DING DING, the main author of the University of Sydney study, defends the accent on achievable objectives. By promoting 7,000 stages per day, we can motivate a wider section of the population to increase their daily physical activity. “The message that each step counts must be stressed as a basic public health message, regardless of the specific quantitative objective,” noted the researchers.
How to integrate more steps in your day?
So how can you join more steps in your daily routine? The specialist in internal medicine, Dr. Sushila Kataria, shares some simple but effective advice:
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- Take the stairs: Opt for stairs on elevators or mechanical stairs as much as possible.
- Make a walk during breaks: Use your lunch break for a fast walk, which can increase your energy and your productivity for the rest of the day.
- Meetings on foot: If possible, suggest meetings on foot with colleagues. This not only promotes physical activity, but can also arouse creativity in discussions.
- Pet walk: Take time for longer walks with your pets or even walk in your neighborhood.
- Slip further: When you head to work or shopping, park your car a little further from your destination to increase your number of steps.
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