(NEXSTAR) — You’ve likely been told you need to get thousands and thousands of steps a day, causing you to frequently check your smartwatch to make sure you hit that benchmark. If the 10,000 steps goal has felt strenuous, new research suggests you can take far fewer daily steps and still reap the reward.
The study, led by Professor Melody Ding of the University of Sydney and published in The Lancet Public Health last month, analyzed dozens of studies that have been conducted worldwide since 2014 to consider the impacts of how many steps you take daily and other health outcomes. That includes developing diseases like cancer, type 2 diabetes, dementia, and depression, as well as dying from cancer or heart disease, a press release from the University explained.
Overall, according to Ding, the study found that aiming for 7,000 steps a day, far less than the aforementioned 10,000, is not only more realistic for some but just as beneficial.
“We know daily step count is linked to living longer, but we now also have evidence that walking at least 7,000 steps a day can significantly improve eight major health outcomes – including reducing risk of cardiovascular disease, dementia and depressive symptoms,” she explained in the release.
For context, to reach 10,000 daily steps (advice that started as a marketing ploy), you would need to walk nearly five miles. To record 7,000 steps, you may need to walk only a little more than three miles. If 7,000 still feels difficult, Ding, like other health experts, suggests making small increases to your current step count. That could mean working toward an average of 2,000 steps a day to 4,000.
The study did, however, find notable benefits between walking 2,000 and 7,000 steps daily. For example, researchers found that walking 7,000 steps daily can reduce the risk of death by almost 50 percent. The risk of developing dementia drops by 38 percent, while the risk of type 2 diabetes drops by 22 percent.
Previous research has shown there are plenty of benefits to walking fewer than 10,000 daily steps.
Dr. John Jakicic, a research professor in the Division of Physical Activity and Weight Management in the Department of Internal Medicine at KU School of Medicine, told Nexstar last year that more recent data suggests a goal of 8,000 steps a day can help prevent major chronic health conditions and extend your quality of life years.
Even fewer steps can still be beneficial. Dr. Tamanna Singh, co-director of the Cleveland Clinic’s sports cardiology center, pointed to a 2023 study that suggested 2,600 to 2,800 daily steps were enough to produce health benefits, while a European study from 2022 found that increasing your step count by 1,000-step increments may lead to a 15% decrease in your risk of all-cause mortality.
Jakicic noted, though, that there is no firm answer on how many steps you should take in a day. That ultimately comes down to your personal goals.
“These studies just suggest a possible association – there is no direct causation here,” Singh explained. “But the takeaway is that more physical activity – which we already know – leads to a healthier lifestyle.”
Instead, some health experts say to focus more on the clock than the pedometer when it comes to physical activity. The American Heart Association recommends that weekly, you should get 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity.
A structured, timed workout isn’t for everyone, Jakicic says — if you’re “exercise adverse,” you may prefer having a step goal.
“It gives a person credit for all the things that they’re doing throughout the day,” he told Nexstar. “And it can help them build a pattern of activity without them having to carve out 30, 45, 60 minutes at one time to go out and do this exercise.”
He adds that one method isn’t better than the other, “but they apply to people for different purposes.”
Whether it’s a step count, a time-based goal, or just getting up and moving during the day, Singh says it’s important to “do what you can commit to and stay consistent.”
“The most important thing is to incorporate intentional physical activity most days of the week if not daily,” Singh notes. “Your body does not care whether you are walking, jogging, swimming, biking, rowing, dancing – again, physical stimulus on a consistent basis will contribute to improvements in both cardiovascular and physical wellbeing.”
