Health

Study: 7K Steps A Day Cuts Death Risk by Nearly Half

Published JUL 24 2025

Story

Above: A health-tracking smartwatch displaying exercise and step-counting statistics. Image credit: Smith Collection/Gado/Getty Images

The Facts

According to a study published in The Lancet Public Health journal on Wednesday, walking 7,000 steps daily is associated with a 47% lower risk of death from any cause, a 25% lower risk of cardiovascular disease, a 38% lower risk of dementia, and a 22% lower risk of depression compared to walking 2,000 steps per day.
The Lancet
Researchers analyzed data from 57 studies published between Jan. 1, 2014, and Feb. 14, 2025, involving over 160,000 adults to examine the relationship between daily step counts and various health outcomes.
BBC News
CBS News
Even modest increases in daily steps showed health benefits, with 4,000 steps per day associated with a 36% lower risk of death from all causes compared to 2,000 steps daily.
guardian
CBS News
The study found that approximately 7,000 steps equals about 3.5 miles (5.6 km) of walking, which can be completed in roughly one hour at a brisk pace of 15 minutes per mile.
New York Post
TODAY.com
While 10,000 steps provided additional benefits for certain conditions, such as cancer mortality and dementia, the improvements beyond 7,000 steps were generally smaller, with benefits leveling off for most health outcomes.
The Lancet
CBS News
The widely promoted 10,000-step target originated from a 1960s Japanese marketing campaign for a pedometer called "manpo-kei," meaning "10,000-step meter," rather than from scientific evidence.
CNN
The Conversation

Sources Split

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RIGHT

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ESTAB

The Spin

Narrative A

The 7,000-step target is a more realistic and achievable goal that can motivate inactive people to start moving. This lower threshold removes the intimidation factor of the 10,000-step benchmark, making fitness more accessible to those struggling with sedentary lifestyles. Research shows substantial health gains occur even with modest increases, proving that perfect shouldn't be the enemy of good when it comes to daily movement.

The Telegraph

www.ft.com

Narrative B

While 7,000 steps provide significant benefits, the 10,000-step target shouldn't be abandoned for those already achieving it. Higher step counts continue to provide additional protection against certain conditions, including cancer mortality and dementia. The focus should remain on maximizing health benefits rather than settling for a lower standard when people are capable of more.