Experts, influencers and fitness trackers have long touted 10,000 steps a day as the ‘perfect’ number to ward off obesity, cancer and early death.

However, 10,000 steps, equivalent to five miles, might not be the magic number. In fact, researchers in Australia suggest aiming lower. 

In a new analysis of nearly 60 studies, researchers found just 7,000 steps in a day was enough to lower the risk of dementia, heart disease and some forms of cancer. This adds up to roughly 3.5 miles.

Scientists compared the effects of 7,000 daily steps to 2,000.  

Based on health data from 160,000 people, those who walked 7,000 steps a day had a 25 percent lower risk of cardiovascular disease, America’s number one killer.

Additionally, 7,000 daily steps led to a 38 percent drop in dementia risk.

People who adhered to the measure were also less likely to suffer from depression than those who got just 2,000 steps in a day.  

And though the average American only takes about 4,000 to 5,000 daily steps, according to the CDC, researchers said even this level of activity could lead to lower chronic disease risk. 

It’s unclear exactly how walking prevents cancer, dementia and other chronic diseases, but it’s thought to be due to regulating hormone levels and lowering the risk of obesity, which is consistently linked to lasting health issues. 

A new study shows walking 7,000 steps a day may ward off chronic diseases (stock image)

Exercise in general, including walking, has been proven to lower chronic disease risk, and walking in particular can burn about 100 to 200 calories per mile and improve joint, heart and brain health.

Dr Melody Ding, lead study author and epidemiologist at the University of Sydney, said: ‘We have this perception we should be doing 10,000 steps a day, but it’s not evidence based.’

The figure dates back to a marketing campaign in Japan centered around the 1964 Tokyo Olympics. At the time a brand of pedometer launched called the manpo-kei, which translates to ‘10,000-step meter.’

Dr Ding said that figure was then ‘taken out of context’ and became an unofficial guideline, even for modern-day fitness trackers and apps. 

However, she noted it’s still important not to discourage people who are already surpassing 10,000 steps to cut back if they don’t have to.

She said this is because ‘it’s not that after 7,000 steps it becomes harmful.’ The idea is that 7,000 is just ‘a lot more accessible and approachable’ for more people.

The new research, published this week in The Lancet Public Health, analyzed 57 studies conducted between 2014 and 2025.

The studies included data on the risk of all-cause death, cardiovascular disease, cancer, type 2 diabetes, cognitive outcomes, mental health outcomes, physical function and falls. 

Overall, people who walked at least 7,000 steps every 24 hours were at a 25 percent lower risk of developing cardiovascular disease and 47 percent lower risk of dying from it compared to people who got 2,000 steps a day.

Additionally, those in the higher step count group were six percent less likely to develop cancer overall and 37 percent less likely to die from it, though the study did not distinguish between specific forms of the disease. 

The 7,000 step benchmark could also reduce the likelihood of developing dementia by 38 percent and depression by 22 percent. 

The chance of dying from any cause also decreased 47 percent in people who walked 7,000 steps a day compared to 2,000. 

The 10,000 step magic number is still touted by fitness trackers and apps (stock image)

Activity like walking has been shown to slash the risk of cancer, dementia and heart disease

Walking may help fend off disease by decreasing the risk of obesity, which is tied to heart disease, diabetes, depression, dementia and some forms of cancer. 

It also has been shown to improve blood flow to the brain and reduce inflammation, key preventative techniques against dementia. 

Additionally, walking lowers levels of hormones like estrogen and insulin, which can fuel breast, ovarian, endometrial and pancreatic cancers, among others. 

And it even releases feel-good endorphins, natural chemicals that boost mood and promote a sense of well-being. 

Dr Ding said if 7,000 still feels too ambitious, aiming for a more reasonable number like 4,000 could also lower the risk of all-cause mortality by as much as 36 percent compared to 2,000 steps.

With this in mind, she encouraged moving as much as possible within limits. 

There were several limitations to the new study, including lack of data on specific participant factors like sex, race, ethnicity, age, weight and overall health status. 

Additionally, many of the studies included only measured differences for several weeks or months, so there was a lack of long-term data.