7,000 steps a day may be enough for major health gains: Lancet study

Al Etihad

24-07-2025

24 July 2025 08:00
A. SREENIVASA REDDY (ABU DHABI)For years, the widely held belief has been that taking 10,000 steps a day is essential to reap the full health benefits of walking. But a new study offers encouraging news for those who find that goal out of reach: walking around 7,000 steps a day may be enough to significantly lower the risk of chronic diseases, cognitive decline, and premature death.Published in The Lancet Public Health journal, the comprehensive study analysed data from over 160,000 adults across 57 studies, with 31 included in meta-analyses. It provides the most robust evidence to date linking daily step counts to a wide range of health outcomes.The findings reveal that walking approximately 7,000 steps per day is associated with a 47% reduction in all-cause mortality. It also corresponds to a 25% lower risk of cardiovascular disease, a 6% drop in cancer risk, and a 14% reduction in the likelihood of developing type 2 diabetes. Furthermore, it found a 38% decrease in dementia risk, a 22% reduction in depression, and a 28% fall in the risk of physical falls.Unlike earlier studies that primarily focused on heart disease or death rates, this research examined the impact of walking on multiple serious health conditions. While benefits continued to rise beyond 7,000 steps for some outcomes, such as heart disease, most health gains levelled off around that threshold.The authors suggest that 7,000 steps a day may be a more realistic and attainable goal than the popular but unofficial 10,000-step target, especially for people who are less active. Even relatively low levels of walking—such as 4,000 steps per day—were found to offer better health outcomes compared to sedentary lifestyles, typically defined as fewer than 2,000 steps a day.
Aletihad spoke to UAE-based doctors to gather their views on the findings. 'Walking is one of the simplest yet most powerful tools we have to protect our health,' said Dr. Shahzad Moorkkan Ubaidulla, Specialist Family Medicine at Aster Clinic, Al Nahda, Sharjah.He cautioned against treating step goals as a one-size-fits-all metric. 'A young, active adult might aim for 8,000 to 10,000 steps daily, while older adults, individuals with joint issues, or those with heart or lung conditions may benefit more from starting at 3,000 to 5,000 steps and building up gradually,' he said. Such personalised targets, he added, help prevent injury, avoid discouragement, and ensure the activity is safe and sustainable.Dr. Ubaidulla noted that many people accumulate steps incidentally throughout the day. 'Standing up every 30 to 60 minutes during work, taking the stairs, parking farther away, or pacing during phone calls are practical ways to increase step count. These small changes also reduce joint stiffness,' he said.'Even modest increases in daily activity can significantly improve energy levels, reduce fatigue, and support joint health over time,' he added.Dr. Virendra Kumar Misra, Head of the Department of Cardiology at Burjeel Day Surgery Centre, Al Reem Island, Abu Dhabi, echoed the study's emphasis on achievable goals.'Any kind of physical activity is protective when compared to no activity. However, the question has always been: how much is enough?' he said.'Guidelines from the American College of Cardiology, the American Heart Association (AHA), and the European Society of Cardiology recommend 150 minutes per week of moderate-intensity aerobic activity as protective.'Dr. Misra affirmed the relevance of the 7,000-step target. 'The risk of heart attack and stroke is reduced. Blood pressure and blood sugar levels are better controlled, and there is significant improvement in stress, anxiety, and cognitive function,' he said.Dr. Khuloud Al Zubaidi, Specialist Family Medicine at Burjeel Day Surgery Centre, also welcomed the findings. 'At a time when fitness can often feel complicated or inaccessible, it's encouraging to see that a basic daily habit can reduce the risk of chronic diseases, cognitive decline, and even premature death,' she said. 'It serves as a powerful reminder that prevention doesn't have to be complex — small steps can lead to big health gains.'While the UK's National Health Service (NHS) does not recommend step targets based on age, it generally advises aiming for around 10,000 steps daily. 'However, recent studies suggest a 'sweet spot' between 6,000 and 10,000 steps to improve longevity and reduce health risks,' Dr. Zubaidi said'For older adults over the age of 65, especially those with mobility limitations, 6,000 to 8,000 steps may be a more realistic and beneficial target,' she added.Dr. Sreeram Gopalakrishnan, Specialist Cardiologist at Aster Clinic, Al Muteena, Deira, Dubai, stressed the importance of consistency.'Regular physical activity that elevates the heart rate, when performed consistently throughout the day, has been shown to reduce the incidence of heart attacks and strokes,' he said.He also warned about the dangers of sedentary lifestyles. 'Prolonged sitting is associated with increased risks of heart disease, type 2 diabetes, and even mortality,' he said.'The AHA therefore recommends reducing sedentary time and incorporating more physical activity into daily routines to mitigate these risks.''Walking 7,000 steps a day, although not ideal, can be considered a minimum benchmark, as the study shows it correlates with a 70% lower risk of mortality compared to 4,000 steps,' he added.'Importantly, 7,000 steps is a sustainable goal for many people with sedentary jobs or older adults. While 10,000 steps may offer additional benefits, it is often harder to maintain. Individuals with arthritis, heart conditions, or those recovering from illness will need customised plans that include short bursts of walking spread throughout the day,' Dr. Gopalakrishnan concluded.Commenting on the origins of the 10,000-step goal, Dr. Yasir Shafi, Homeopathy Practitioner at Wellth, Dubai, said the figure was not scientifically grounded. 'The idea that 10,000 steps a day is the gold standard was never rooted in clinical science — it originated from a Japanese marketing campaign in the 1960s. This new research challenges that cultural myth and presents a more nuanced, evidence-based benchmark,' he said.'What the data consistently shows is that you don't need to be an athlete to benefit from physical activity. Even modest daily movement — in this case, 6,000 to 8,000 steps — can be beneficial,' he said.Dr. Shafi emphasised that the shift from 10,000 to 7,000 steps is not just a numbers game but a move towards realistic, sustainable behaviour change. 'For many individuals — especially older adults, people recovering from illness, or those with sedentary jobs — achieving 10,000 steps a day can feel discouragingly out of reach,' he said. 'Rather than promoting a universal target, step goals should be seen as adaptive frameworks that evolve according to a person's health status, motivation, and physical capacity.'
'This study is not about lowering the bar — it's about redefining success in a way that aligns with human behaviour, clinical science, and long-term adherence,' Dr. Shafi concluded.