A study published this week in The Lancet Public Health highlights that walking around 7,000 steps daily brings major health benefits. Based on a meta-analysis of data from over 160,000 adults, results show a 47% lower risk of death compared to walking only about 2,000 steps each day. The study also reports a 25% reduced risk of cardiovascular disease, 37% lower cancer mortality, 38% fewer dementia cases, 22% less depression, and 28% fewer falls. 

Going beyond 7,000 steps still helps but with smaller additional gains (“diminishing returns”), especially past 10,000 steps. For older adults, a target of 6,000–8,000 steps daily yields similarly strong benefits. Even modest activity such as reaching 4,000 steps offers meaningful improvements in health outcomes.

Experts note that the 10,000-step goal was an old marketing idea, not a scientific standard. This new evidence reframes walking targets, making a more realistic 7,000 steps a day feel important and achievable for most people. Although any activity matters, this guideline offers a simple, powerful way to enhance health, longevity, and brain care.