Study links 7,000 steps to massive drops in cancer, dementia, and early death risks

You might not need to hit that mythical 10,000 steps a day after all. New research suggests that just 7,000 daily steps could be enough to drastically reduce your chances of dying from cancer, developing dementia or battling depression.

The landmark study, published in The Lancet Public Health, analysed health data from more than 160,000 adults. Researchers discovered that reaching the 7,000-step mark daily is associated with sharply lower risks of several life-threatening conditions—without needing to commit to the long-touted 10,000 target.

Compared with people who managed just 2,000 steps a day, those who walked 7,000 were 37% less likely to die from cancer. That same step count also cut the risk of dementia by 38%, type 2 diabetes by 14%, depression by 22%, falls by 28%, and heart disease by 25%. The overall risk of dying? Slashed by a staggering 47%.

“We found consistent health benefits for many outcomes at 7,000 steps per day,” said lead author Professor Melody Ding from the University of Sydney. “Those already achieving 10,000 steps shouldn’t change, but for people struggling to meet that number, 7,000 offers a realistic and highly beneficial alternative.”

While walking doesn’t always capture the full picture of physical activity—missing out on cycling, swimming or rowing—the study focused on steps due to their simplicity and accessibility. It found that even modest increases in activity paid off: adding just 1,000 more steps per day led to measurable health improvements.

The UK’s NHS currently recommends adults get 150 minutes of moderate-intensity activity each week. Many try to meet this through walking, and 10,000 steps has long been the unofficial benchmark. However, experts now argue that this target may be outdated and even discouraging for people starting from low activity levels.

Dr Daniel Bailey, reader in sedentary behaviour and health at Brunel University London, welcomed the findings. “This research helps debunk the myth that 10,000 steps is the magic number. Even smaller increases, like walking an extra 1,000 steps, make a difference,” he said.

He added that aiming for 5,000 to 7,000 steps daily could offer more achievable and motivating goals for people struggling with inactivity.

Not all experts believe step counting tells the full story. Dr Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, pointed out that many non-step activities—like swimming or rowing—aren’t captured in step-based models. Still, he acknowledged that step counts remain useful for those doing weight-bearing activities like walking and running.

June Davison, senior cardiac nurse at the British Heart Foundation, said even short bursts of movement can be powerful. “Incorporating activity snacks, such as walking while on phone calls or taking a brisk 10-minute walk during lunch, can all count towards your weekly goal,” she said.

The study sends a clear message: every step counts. And for those overwhelmed by the idea of 10,000 steps, there’s good news—you don’t need to go that far to dramatically lower your risk of some of the most serious health threats.

Even 4,000 steps per day reduced disease risk compared to very low activity levels. However, the researchers noted that while risk continues to decrease above 7,000 steps, the rate of improvement slows.

In other words, getting to 7,000 steps a day delivers most of the protective benefit—and could be the most practical stepping stone to better health for millions of people.