Recent research has found that the widely recommended goal of walking 10,000 steps a day does not have a scientific basis. Instead, studies suggest that aiming for about 7,000 steps daily can provide significant health benefits for most adults.
A 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 findings showed that people who walked around 7,000 steps per day had lower risks across these health conditions compared to those walking only 2,000 steps daily. Specifically, the study reported a 47% lower risk of death from all causes and cardiovascular disease mortality among those reaching the higher step count. Other reductions included a 25% lower risk of developing cardiovascular disease, a 38% reduction in dementia risk, and notable decreases in cancer mortality (37%), falls (28%), depressive symptoms (22%), and type 2 diabetes (14%).
The authors noted potential biases in individual studies and acknowledged that fewer studies were available for some outcomes. However, 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’s Anschutz Medical Campus and leader of its Energy Metabolism Lab, supported these conclusions. “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; reaching 7,000 steps is roughly three to four miles.
Melanson referred to earlier research from 2022 which analyzed data from about 47,000 adults between 1999 and 2018. That study found those averaging about 5,800 daily steps had a significantly lower chance of death than people taking fewer than about 3,500 daily steps. Benefits continued up to approximately 10,900 daily steps but leveled off beyond that point—especially among older adults. For people over age 60 specifically, mortality rates plateaued at between 6,000 and 8,000 daily steps; younger individuals saw similar effects at slightly higher counts.
Melanson explained this by noting older adults may benefit more from each step due to their lower functional capacity—a concept similar to age-adjusted times in running events.
He also cited evidence from a Japanese study showing improved physical metrics when older adults alternated faster-paced walking with their usual pace.
The origin of the “10,000-step” goal traces back to marketing rather than science. In Japan during the mid-1960s after the Tokyo Olympics,the first commercial pedometer was named ‘manpo kei’ or ‘10,000-step meter’ by Yamasa Corp., reflecting an appealing round number rather than medical evidence.
Beyond walking or other aerobic activities like running or cycling,strength training becomes increasingly important as people age. Muscle strength peaks around age thirty before declining steadily; resistance training helps maintain muscle mass essential for movement control and balance—benefits not provided by low-intensity activity alone.
“Especially with just walking you’re not going to build muscle mass,” Melanson said. “And we know with strength training that preserving muscle mass is so important for function as we get older.”
Strength training does not require specialized gyms or equipment; bodyweight exercises or simple tools like resistance bands can suffice.The CDC offers resources such as its ‘Growing Stronger’ program designed for beginners.
Experts recommend accumulating moderate aerobic activity throughout the week through everyday actions—such as taking stairs instead of elevators or going on short walks after meals—to meet guidelines suggesting at least 150 minutes weekly.
