For those considering a fitness overhaul, reaching the widely touted 10,000 steps a day may not be necessary to experience substantial health improvements, according to medical experts. Recent research suggests that aiming for approximately 7,000 steps daily could offer considerable benefits, with positive effects beginning even at lower step counts.
Comparing individuals who completed 2,000 steps a day to those reaching 7,000 steps, studies found a 47 per cent lower risk of death from any cause and a 25 per cent reduced chance of developing cardiovascular disease. Dr Asiya Maula, a general practitioner at The Health Suite, explained: “The target of 10,000 steps has become ingrained in our perception of daily activity levels, but it is not a definitive cut-off between success and failure.
“For someone currently walking 2,000 or 3,000 steps a day, immediately striving for 10,000 may feel daunting. A smaller, sustainable increase is likely to be far more effective than an ambitious goal that is difficult to maintain.”
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The findings stem from a systematic review and meta-analysis published in The Lancet Public Health, which analysed 57 studies across 35 cohorts from more than ten countries. The research indicated that 7,000 steps compared to 2,000 was associated with lower risks not only of death but also dementia, depressive symptoms, type 2 diabetes, and falls.
However, as the results are observational, they show associations rather than proving that the increased steps directly cause these health benefits. Dr Maula emphasised: “The key point is not that everyone must reach exactly 7,000 steps or that this number guarantees protection from illness.
“Meaningful benefits appear well before 10,000 steps. For those already regularly surpassing 7,000, continuing their level of activity remains important.”
She added that step counters may not track other physical activities such as swimming, cycling or strength training, meaning a lower step count does not necessarily reflect an inactive lifestyle.
Dr Maula recommends monitoring one’s typical step count for several days before setting a personal target instead of picking an arbitrary figure from social media trends. For example, someone averaging 3,000 steps could begin by adding 500 to 1,000 extra steps by taking short walks after meals, walking part of their commute, or standing during phone calls.
“Dividing activity into manageable sections helps,” she advised. “Three ten-minute walks might be easier to fit into a day than one longer session, yet still reduce prolonged sitting and add to the daily total. Walking at a brisker pace for brief intervals can also increase exercise intensity without the need for running or formal workouts.”
While increasing step count is beneficial, adults should also include muscle-strengthening activities and aim for the recommended levels of moderate or vigorous exercise weekly rather than relying solely on step trackers.
“Success in improving fitness, especially during winter months, should create habits that last beyond the holiday season,” Dr Maula said. “If 7,000 steps feel out of reach at first, start lower and build up gradually.
“The most meaningful goal is not the highest number on your device but the one that motivates regular movement without discomfort, fatigue or guilt.”