You Don’t Need 10,000 Steps a Day: Lancet Study Reveals the Real Magic Number

Why 7,000 Steps Might Be the Healthiest Number You’ve Never Hit

For years, fitness trackers, wellness blogs, and government guidelines have repeated the same number: 10,000 steps a day. It’s become the gold standard for daily movement. But according to a major new study published in The Lancet Public Health in July 2025, the truth is simpler, more attainable, and just as powerful.

Turns out, the benefits of walking don’t begin at 10,000. They kick in far earlier. According to the study, walking just 7,000 steps per day can significantly lower your risk of death, disease, and mental health disorders.

Read the full peer-reviewed research here: The Lancet: Daily steps and health outcomes in adults.

Where Did 10,000 Steps Even Come From?

The 10,000-step goal wasn’t born from science. It originated in 1965 as part of a marketing campaign by a Japanese pedometer company. The “manpo-kei” or “10,000-step meter” sounded catchy and quickly became a global benchmark.

But catchy doesn’t mean clinical. Despite its popularity, there’s never been strong scientific backing for 10,000 steps. It became a nice round goal—not necessarily a realistic or necessary one.

What the New Lancet Study Actually Found

This groundbreaking meta-analysis reviewed 57 studies across 35 global cohorts, focusing on how daily step count correlates with long-term health outcomes. 31 studies from 24 cohorts were used in the final pooled data analysis.

The conclusion? Just 7,000 steps/day offered meaningful and measurable health benefits. When compared to people averaging just 2,000 steps per day, those reaching 7,000 saw:

• 47% lower risk of early death

• 25% lower risk of cardiovascular disease

• 38% lower risk of dementia

• 22% lower risk of depression

• 14% lower risk of type 2 diabetes

• 6% lower risk of cancer

• 28% lower risk of falls

In short: 7,000 steps is a game-changing target that feels a lot more achievable for most people.

Why More Isn’t Always Better

Yes, walking more than 7,000 steps does offer additional benefits. But the returns diminish as the numbers rise. The biggest jump in health improvements occurred between 2,000 and 7,000 steps. After that, the curve flattens.

If you’re currently doing 3,000–4,000 steps a day, increasing to 7,000 can halve your mortality risk. But going from 7,000 to 10,000? That improvement is much smaller.

This insight is massive for anyone with a sedentary lifestyle, mobility issues, or tight schedules. It means there’s a scientifically proven way to improve health without hitting an arbitrary number.

Why This Matters

1. It removes guilt and pressure

Many people think, “If I can’t hit 10,000, why bother?” This study says: every step counts. Especially the first few thousand.

2. It empowers consistency

Instead of aiming for intensity, it promotes daily movement—walks to the shop, pacing during phone calls, and light strolls become your health plan.

3. It makes health more accessible

People with chronic illness, older adults, or busy parents don’t need to overhaul their lives. They just need to move more than they are.

Does This Mean Steps Are All That Matter?

No—and the study acknowledges this. It focused on walking, so other forms of movement (like weight training, yoga, swimming, cycling) weren’t included in the risk analysis.

That said, walking is one of the most accessible forms of exercise. It doesn’t require a gym, a coach, or any equipment.

But for a complete fitness routine, combine steps with:

• Strength training (build muscle and bone density)

• Flexibility work (yoga, mobility drills)

• Cardio variety (swimming, cycling, rowing)

Mental Health: One of the Biggest Surprises

One of the most striking findings? People walking 7,000+ steps/day had a 22% lower risk of depression.

That supports what many already feel: movement lifts mood. It’s more than physical. Walking, especially outdoors, can lower cortisol, improve sleep, and combat anxiety.

Who Benefits Most?

The people who gained the most were those doing the least to begin with.

If you average just 2,000–3,000 steps a day, bumping that up by even 1,000 or 2,000 can bring major gains. You don’t have to be young, athletic, or perfectly healthy. The benefits are for everyone.

How to Build More Steps Into Your Day

You don’t need a gym membership to hit 7,000. Some easy ideas:

• Walk while taking phone calls

• Use the stairs whenever possible

• Take a 10-minute walk after meals

• Get off public transport one stop early

• Do laps around your home or office every hour

These add up fast. Movement doesn’t have to be structured—it just has to happen.

Fitness Trackers Still Have a Role

Just use them with perspective. Set realistic goals (like 7,000 instead of 10,000). Track trends, not streaks. Celebrate when your average rises—not just when you hit a daily target.

Wearables are great tools when they motivate, not guilt-trip.

A Word About Home Fitness

You don’t even have to leave the comfort of your home to start racking up those steps. With modern fold up treadmills from Fittux, portable walking machines, and adjustable aerobic steppers, it’s never been easier to stay active indoors—rain or shine. Whether you’re looking for a folding treadmill for heavy people, a mini stepper for mobility workouts, or a step platform for cardio, the right home workout equipment can fit your space, schedule, and goals. From yoga step platforms to multi-level plastic or wooden fitness steppers, there’s something for every routine. View our full range of foldable treadmills, steppers, and aerobic equipment below and find your perfect setup to stay moving, every single day.

Bottom Line

The science is clear: 7,000 steps a day isn’t a compromise. It’s a life-extending, mood-lifting, disease-reducing powerhouse. And it’s doable.