For years we've heard that 10,000 steps a day is an absolute benchmark — a daily goal that supposedly guarantees a long and healthy life. But a comprehensive study published earlier this year in The Lancet Public Health challenges that familiar narrative. Researchers at the University of Sydney argue that even walking just 7,000 steps a day is enough to significantly reduce the risk of death, dementia, diabetes and depression, and health benefits emerge even at lower step counts.
“Over the course of the study we reviewed 57 research papers from around 10 different countries — some meta‑analyses, some cohort studies — that looked at the link between daily step counts and mortality and disease,” says Sharon Zagon, physiotherapist and head of the physical‑activity advisory unit at Maccabi Health Services in northern Israel.
According to Zagon, the novel finding is that the turning point for the relationship between step count and health risk appears around 5,400–7,000 steps — especially in relatively young adults. Some 5,400 steps was identified as the minimal protective threshold. The researchers observed a sharp drop in risk around that mark, with 7,000 steps associated with a 47% reduction in all‑cause mortality, a 25% lower risk of cardiovascular disease, a 38% drop in dementia risk, and even a 22% reduction in depression symptoms.
Zagon adds that fewer steps may be needed for women to derive protective benefit, though the decline in risk was stronger for men. Another interesting insight: the greatest improvement was seen by increasing daily movement from just 2,000 to 4,000 steps.
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Sharon Zagon, physiotherapist and head of the physical‑activity advisory unit at Maccabi Health Services
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“People who spend most of their time sitting — in an office or at home — and walk only about 2,000 steps a day, even if they don’t have time for formal exercise, can lower their mortality risk by 36% simply by doubling their daily step count,” he notes. Given an average stride length of 0.75 meters for men or 0.67 meters for women, walking roughly 2.5–3 kilometers per day may already make a substantial difference. A simple way to track this: use your smartphone with a free step‑counter app while moving around during the day.
Moreover, the study found health benefits to every additional thousand steps. “Even if people think, ‘What difference does 15 minutes make?’ — yes, it does matter,” emphasizes Zagon, “if that extra movement becomes part of a daily routine, it significantly reduces health risk.”
The solution is straightforward — move whenever possible and seek out opportunities. The good news: splitting steps across the day works. “You don’t have to walk 7,000 steps in one go — get up during lunch at work, take a short stroll, park a little farther away than usual — that alone can bring you to 3,000–4,000 steps. Or walk your dog in the morning for 15–20 minutes, and in the evening go for another 20–30 minutes — that’s already great.”
These findings reinforce the view that a sedentary lifestyle is a genuine health risk, one that deserves as much attention as formal exercise. “Sedentarism alone carries a significant mortality risk,” Zagon warns. “That’s why it’s important to break up sitting time throughout the workday — not only at the end of it. Even if you can’t set aside time for a workout, it’s worth standing up, walking as much as possible, using stairs, and doing short ‘walking snacks’: occasionally standing up from your desk, even for just 2–3 minutes.”
And what about those already meeting the 10,000‑step mark? “We don’t want them to cut back,” Zagon says. “The study recommends that people who are already very active should continue — stepping up beyond 10,000 still provides benefits. Other research, especially among adults 65 and older, shows a sustained decline in risk even above 10,000 steps — for that demographic the relationship between steps and risk remains largely linear.”
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mong adults, ages 65 and older, there is a continued decrease in risk beyond 10,000 steps
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Beyond improving medical metrics, walking remains the most accessible and effective form of exercise for most people. “The advantage of walking is its simplicity,” Zagon notes. “You just put on shoes and step out the door.” That accessibility and low cost make it the most recommended aerobic activity for the wider population. For people who spend much of their day at a desk but still go for a walk, it preserves physical function, reduces muscle and joint pain and offers emotional and social value too. “Walking often involves friends or family — and that has powerful benefits for mental health, resilience to depression, and overall emotional well‑being,” he explains.
Still, walking is only one component of a healthy, active lifestyle. “It is also important two or three times a week to do strength training involving large muscle groups — back, chest, shoulders, legs — to maintain muscle mass, improve functioning and prevent osteoporosis and musculoskeletal deterioration. And, of course, flexibility work — whether at home, at work, or in classes like yoga or Pilates.”