Forget 10,000—This Is the Real Number of Steps You Need to Cut Risk of Early Death in Half

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Researchers say that 10,000 steps may not be needed for 'better health.'
A recent study found that 7,000 steps a day may be enough to boost wellbeing.
Experts explain the findings and how walking may help mitigate disease.
If you've ever ended the day stressed out because you only managed to get 9,423 steps in instead of that oft-touted, magical 10,000, we've got good news: A recent study found that 7,000 steps may be all you need when it comes to cutting your risk of a slew of diseases, and even early death.
Published in The Lancet, researchers analyzed data from 57 studies across 35 cohorts, covering everything from heart disease to fall risk. They found that increasing your daily steps—especially from very low baselines—was linked to a lower risk of almost every major health outcome.
Meet the expert: Sean P. Heffron, M.D., a preventative cardiologist at NYU Langone
While that in and of itself isn't shocking, what's particularly notable here is that, in most cases, benefits leveled off around 7,000 steps per day. So, what's the deal with 7,000 steps—and does that mean 10,000 is overhyped?
What did the study find?
The study found that going from 2,000 to 7,000 steps per day was associated with: A 47% lower risk of early death in general, 25% lower risk of cardiovascular disease, 37% lower risk of cancer mortality, 38% lower risk of dementia, 22% lower risk of depressive symptoms, and 14% lower risk of type 2 diabetes. In other words, you don't have to hit 10,000 steps to get meaningful health benefits.
But why 7,000? Researchers found what's called an 'inflection point' in the data. That means risk for conditions like heart disease and early death kept dropping steadily until about 7,000 steps—and then, in many cases, started to level off. More steps were still beneficial, but the gains weren't quite as dramatic.
Sean P. Heffron, M.D., a preventative cardiologist at NYU Langone, tells Prevention that the study lines up with the recommendations he often gives his patients.
'It's a law of diminishing returns,' Dr. Heffron says, 'but honestly, you have a huge benefit going from nothing to anything. Certainly, zero to 7,000 is an enormous benefit.'
Dr. Heffron adds that '7,000 steps, prior to this study, actually felt to be representative of the [American Heart Association] recommended guideline of about 150 minutes of moderate intensity physical activity a week,' he said.
Where did 10,000 steps come from?
The 10,000-step goal may not actually have its roots in science, but rather marketing.
According to a 2019 study published in the Journal of the American Medical Association, the number gained traction in the 1960s after a Japanese pedometer brand named Manpo-kei, or '10,000 steps meter,' capitalized on the round number. Since then, it's stuck around in fitness trackers and cultural consciousness alike, despite a lack of strong research backing it.
Such a large number can often feel like a daunting goal for people who aren't very active, even if the intention is to build up to it slowly. And when something feels insurmountable at first—even if it isn't—it can be difficult to get started. This new study is adding to the growing evidence that 7,000 steps may not only be a more realistic target, but one that has enough research behind it that proves definitive benefits.
Should anyone limit their walking?
Just because 7,000 is the sweet spot doesn't mean that you should throw in the towel at step 7,001. It just means that if it's difficult or unenjoyable for you to push yourself further, there may not be a huge benefit in doing so.
But if you're already hitting 10,000 steps a day, or if you like the idea of that nice, round number, go for it.
'I tell everyone: the more, the merrier. If it's something you can do, go for it. The benefit is there,' Dr. Heffron says. 'Going from [7,000 to 10,000 steps] is likely not too much of a time commitment.'
Setting manageable goals that don't feel so overwhelming that they discourage getting started is key. If you're beginning from a completely sedentary lifestyle, even aiming for 2,000 steps per day is better than nothing. And if you can eventually crank that up to 7,000—that's enough.
And, Dr. Heffron adds, that doesn't mean you have to set out just to walk. Any sort of physical activity can bring added steps and added health benefits. 'If you're enjoying it,' he says, 'go for it and get moving.'
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