7, 000 steps per day, the new magical number for better health

A new study published in The Lancet Public Health finds that walking just 7,000 steps per day offers substantial health benefits—including lower risks of mortality, heart disease, diabetes, and dementia—challenging the long-standing 10,000-step daily goal as unrealistic for many.

Hyderabad: Challenging the long-held informal target of 10,000 steps per day to reap health benefits, a recent analysis, published in the prestigious journal The Lancet Public Health (July, 2025), has reset the ‘magical’ number to 7, 000 steps per day.

The study says that health benefits will level off or reach a plateau once individuals start hitting 7, 000 steps per day mark.

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For some individuals, such as those with chronic kidney disease who are on regular dialysis or those with heart ailments, walking 10,000 steps per day could be an arduous task. Such individuals, however, can gain substantial health benefits from just 7, 000 steps per day.

The findings from the study indicate that walking 7, 000 steps per day is associated with substantial reduction in the risk of several serious health outcomes. Walking 7, 000 steps per day could translate to a 47 percent lower risk of all-cause mortality, which means death from any cause.

Individuals walking 7, 000 steps will have a 25 percent lower risk of cardiovascular disease incidence, a 6 percent lower risk of cancer, a 14 percent lower risk of type 2 diabetes and a 38 percent lower risk of dementia.

Dr Sudhir Kumar, a senior neurologist and public health specialist from Hyderabad, believes that every step counts for the health of the brain and heart. An accomplished long-distance runner himself, Dr Sudhir Kumar says “Although 10,000 steps per day can still be a viable target for those who are more active, 7000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some”.

Elucidating more on the benefits of 7, 000 steps per day, the study points out that persons who achieve this target, will have a 22 percent lower risk of depressive symptoms and a 28 percent lower risk of falls.

The study also suggests that 7, 000 steps is a more realistic and achievable target for many individuals, especially those who are less active, compared to the unofficial 10,000 steps per day goal.

· 7, 000 steps instead of 10,000 steps per day is the new mantra to stay fit

· From 7, 000 steps onwards, the health benefits will start leveling-off

· Even 4,000 steps per day will have its own health benefits

· Any increase in physical activity is very beneficial

· For people with chronic ailments, 7, 000 steps per day is achievable and realistic

· 47 percent lower risk of all-cause mortality

· 25 percent lower risk of heart disease

· 6 percent lower risk of cancer

· 14 percent lower risk of type-2 diabetes

· 38 percent lower risk of dementia

· 7, 000 steps per day can offer substantial protection against an array of chronic ailments