7,000 steps a day could be enough to improve health, say researchers
Yes! Research suggests that 7,000 steps per day can provide significant health benefits, even if it’s slightly below the often-cited “10,000-step” goal. Here’s what science says:
Key Findings on 7,000 Steps and Health
- Lower Mortality Risk
- A 2021 study in JAMA Network Open found that people who walked 7,000+ steps/day had a 50–70% lower risk of early death compared to those taking fewer than 7,000.
- Benefits plateaued around 7,000–10,000 steps, meaning extra steps didn’t drastically improve mortality rates.
- Reduced Risk of Heart Disease & Diabetes
- Walking 7,000+ steps daily is linked to better cardiovascular health and blood sugar control.
- A 2023 study showed this step count helped lower LDL cholesterol and fasting glucose levels.
- Weight Management & Mental Health
- Consistent movement (even below 10K steps) helps maintain a healthy weight and reduces stress/anxiety.
- A 2022 study in Nature found 7K–9K steps/day improved mood and cognitive function.
How Does 7,000 Steps Compare to 10,000?
- The 10,000-step goal originated from a 1960s Japanese pedometer marketing campaign, not science.
- 7,000 steps (~3–5 miles, depending on stride) is a more realistic and still highly effective target for most people.
- For sedentary individuals, even increasing from 3,000 to 5,000+ steps brings measurable benefits.
Tips to Reach 7,000 Steps Daily
Take short walks (e.g., 10-min breaks every 2 hours).
Park farther away or get off transit a stop early.
Use a step tracker (smartphone, Fitbit, etc.) for motivation.
Walk while on calls or watching TV.
Opt for stairs instead of elevators.
Yes, 7,000 steps/day is enough to see major health benefits, including longer life, better heart health, and improved metabolism. While more steps can offer extra gains, the biggest jump comes from moving from inactivity to 5,000–7,000 steps.
Reference:
https://www.bbc.com/news/articles/cx238lgy3pwo
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/fulltext
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