Skip to Main Content
Our Story

Take 7,000 Steps a Day to Live Longer

Take 7,000 Steps a Day to Live Longer
Lucas Ottone
5 Min Read Jul. 25, 25 By Heather Hurlock

A new sweet spot for daily steps to support health, longevity, and mental clarity.

Advertisement

In the age of smartwatches and step trackers, we’ve all heard about the mythical 10,000-step goal. But what if you could gain most of the same health benefits with fewer steps and a lot less pressure?

A new systematic review and meta-analysis published in The Lancet Public Health offers the strongest evidence yet that walking just 7,000 steps a day may be the sweet spot for significantly improving your health and reducing the risk of premature death, chronic disease, and cognitive decline.

The global research team, led by Professor Melody Ding of the University of Sydney, reviewed 57 studies from 35 cohorts, examining how step counts relate to health outcomes in over 250,000 adults. This included major conditions like cardiovascular disease, type 2 diabetes, cancer, dementia, and depression.

The findings? Powerful. Compared to people who walked just 2,000 steps per day, those who walked 7,000 steps daily saw:

  • 47% lower risk of all-cause mortality
  • 25% lower risk of developing cardiovascular disease
  • 37% lower risk of dying from cancer
  • 38% lower risk of dementia
  • 22% reduction in depressive symptoms

“We know daily step count is linked to living longer, but we now also have evidence that walking at least 7000 steps a day can significantly improve eight major health outcomes, including reducing risk of cardiovascular disease, dementia and depressive symptoms,” says Ding

Even a modest increase in movement showed benefits. Adding just 1,000 steps a day was linked to meaningful drops in risk across nearly every condition studied. And while benefits continued to accrue beyond 7,000 steps, the biggest gains plateaued around that number, meaning you don’t need to push for 10,000 steps to make a difference.

How You Walk May Matter More Than How Much

Step counts are a simple, accessible proxy for physical activity. Unlike gym workouts or structured routines, they capture both purposeful movement and the day’s incidental activity—walking the dog, doing errands, taking the stairs. For many adults, especially those 40+, this makes them a powerful tool for maintaining mobility and independence.

Interestingly, the researchers found that cadence, or how fast you walk, was less consistently linked to outcomes. While brisk walking may offer added benefits, simply moving more was the most consistent predictor of better health.

Put It Into Practice

If you’ve been feeling overwhelmed by exercise goals or think you need to run marathons to be healthy, this study offers a liberating reframe: Every step counts, and 7,000 is enough to move the needle. “Our research helps to shift the focus from perfection to progress. Even small increases in daily movement can lead to meaningful health improvements,” says Ding.

Here are three ways to make the most of this insight:

  1. Set a sustainable baseline: Aim for 7,000 steps a day. If you’re starting lower, increase gradually in 1,000-step increments.
  2. Build steps into your life: Take calls on the move, walk after meals, or park further from the door. Small habits compound.
  3. Track what matters: Use a step tracker, pedometer, or app that motivates you—without becoming obsessive. Your goal is consistency, not perfection.

In a world where health advice often feels complicated, this research offers something refreshingly simple: Walking works. And 7,000 steps a day might just be your longevity sweet spot.

Read This Next:

weight train for bone density

The information provided in this article is for educational and informational purposes only and is not intended as health or medical advice. Do not use this information to diagnose or treat any health condition. Always consult a qualified healthcare provider regarding any questions you may have about a medical condition or health objectives. Read our disclaimers.

[lon-jev-i-tee] noun

Living a long life; influenced by genetics, environment, and lifestyle.

Learn More
moh-bil-i-tee] noun

The ability to move freely and easily through a full range of motion.

Learn More
THE MINDSET

Join the Movement

Join The Mindset by Super Age — A newsletter designed to help you unlock your potential and live longer and healthier at any age.

By subscribing to The Mindset you are agreeing to our Privacy Policy and Terms of Use.