You've been told all your life that you should take 10,000 steps a day: now we know that maybe you shouldn't push yourself

For years, the idea that achieving 10,000 steps a day was the optimal standard of physical exercise has been widely held. However, a new study led by the University of Sydney and published in The Lancet Public Health has shown that walking a higher number of steps can offer similar benefits in preventing chronic diseases and reducing the risk of death.

The research, led by Professor Melody Ding , analyzed data from 57 studies conducted between 2014 and 2025 in more than ten countries , including Australia, Japan, the United States, and the United Kingdom. The goal was to assess how different levels of daily activity influence the development of type 2 diabetes, dementia , cancer, depression, and other conditions.

The 10,000-step figure is losing steam.

The results reveal that walking 7,000 steps a day reduces the risk of premature death by 47% , virtually the same protection observed in those who reach 10,000 steps. Furthermore, the risk of dementia decreases by 38% upon reaching this threshold, and the positive impact on cardiovascular and mental health is equally significant.

To obtain this data, the researchers used information from measuring devices such as heart rate monitors, pedometers, and smartwatches . Step intervals were compared in 1,000-step intervals, starting at 2,000 and continuing up to 12,000. Starting at 7,000 steps, the additional benefits observed were found to be limited in most cases, although still relevant in specific situations.

Small increases, real improvements

“We know that daily steps are linked to a longer life, but now we also have evidence that taking at least 7,000 steps a day improves eight key health indicators, including a reduced risk of cardiovascular disease , dementia, and depressive symptoms,” Ding explained in a press release . She also noted that those starting from low levels, such as 2,000 steps a day, can also see significant improvements by gradually increasing their activity.

Study co-author Dr. Katherine Owen said, “For people who are already active, 10,000 steps a day is excellent. But beyond 7,000 steps, the additional benefits are modest for most of the outcomes we looked at.”

The researchers are currently collaborating with the Australian government to ensure these findings are considered in future updates to official physical activity recommendations . The focus, according to Ding, should be on getting more people to move more, rather than focusing on rigid numbers: "Our research allows us to shift the focus from perfection to progress."