Key points from article :
Researchers from The University of Sydney studied over 160,000 adults to understand how daily step counts affect health. Walking 7,000 steps a day was linked to lower risks of heart disease, dementia, depression, and cancer.
Compared to walking just 2,000 steps, the risk of heart disease dropped by 25% and dementia by 38%. The study, published in The Lancet Public Health, pulled together data from multiple international studies. Even 4,000 steps a day offered better protection than very low activity levels.
For most diseases, the health gains stopped increasing much after 7,000 steps. The idea of 10,000 daily steps came from a Japanese marketing campaign in the 1960s. That number became popular through fitness trackers, but it wasn’t based on medical research.
Now, experts suggest more realistic goals like 5,000 to 7,000 steps for most people. Some people walk more, but benefits appear even with lower targets. Daily step counts are easier for people to understand than time-based exercise advice.
Household tasks like vacuuming or gardening can also contribute to daily movement. Even older adults or those with health issues gain from moderate activity. The message is simple: move more each day in any way you can.
Step tracking helps people stay motivated and aware of their movement habits.
