Walking has long been promoted as a simple way to improve health, with the 10,000 steps per day target often cited as an ideal goal. However, recent research suggests that this figure is not based on scientific evidence. Instead, aiming for around 7,000 steps a day may provide significant health benefits for most adults.
A comprehensive review of 57 studies involving several hundred thousand adults examined outcomes such as mortality, cardiovascular disease, dementia, falls, cancer, type 2 diabetes, and depressive symptoms. The researchers found that increasing step counts led to greater health benefits up to a certain point, after which the advantages plateaued.
People who walked about 7,000 steps daily experienced notable reductions in health risks compared to those who only managed around 2,000 steps. These included a 47% lower risk of death from any cause and cardiovascular disease mortality, a 25% lower risk of developing cardiovascular disease, a 38% reduction in dementia risk, a 37% decrease in cancer mortality, a 28% lower risk of falls, a 22% drop in depressive symptoms, and a 14% reduced risk of type 2 diabetes.
The authors acknowledged possible biases within individual studies and noted that fewer studies were available for some outcomes. Despite these limitations, they concluded: “Although 10,000 steps per day can still be a viable target for those who are more active, 7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some.”
Ed Melanson, professor at the University of Colorado School of Medicine specializing in endocrinology and metabolism, supported these findings. “I do think that the data have accumulated to say that around 7,000 to 8,000 steps is a good spot to be for targeting public health recommendations,” he said.
For context on distance covered: walking or running 10,000 steps typically equals about five miles depending on stride length; reaching the suggested goal of 7,000 steps covers between three and four miles.
Research also indicates older adults may benefit from even fewer steps. A study from 2022 looked at data from about 47,000 adults over nearly two decades. It found that people taking an average of just under 6,000 daily steps had a significantly lower chance of death than those taking fewer than roughly 3,500 steps. Mortality rates leveled off at between 6,000 and 8,000 daily steps among those over age sixty; younger individuals saw similar plateaus between eight- and ten-thousand daily steps.
Melanson explained that lower step targets could yield larger benefits for older people because each step represents greater exertion relative to their physical capacity.
He also pointed out research showing that alternating faster walking intervals with normal pace improved cardiovascular metrics in older adults.
The popular benchmark of “10,000” originated with Yamasa Corp., which produced the first commercial pedometer called the “manpo kei” or “10,000-step meter” after the Tokyo Olympics in the mid-1960s. The number was chosen largely because it is familiar and round rather than scientifically validated.
While regular walking remains important for overall well-being—including cardiovascular health—strength training is also essential as people age. Muscle strength peaks by age thirty then declines steadily unless counteracted by resistance exercises such as bodyweight movements or light weights. According to Melanson: “Especially with just walking you’re not going to build muscle mass… And we know with strength training that preserving muscle mass is so important for function as we get older.”
Strength training helps maintain movement control and balance—benefits not provided by walking alone. Simple routines using resistance bands or light weights are effective alternatives to gym-based programs.
Meeting recommended activity levels does not always require structured workouts; incorporating movement into daily life through actions like taking stairs or short walks can help reach targets such as the CDC’s recommendation of at least one hundred fifty minutes per week of moderate aerobic activity.
