The popular myth about the necessary number of steps per day has been debunked

To improve your health, it is enough to take 7,000 steps a day.

It is not necessary to reach 10,000 steps daily to obtain significant health benefits. This conclusion was reached by an international group of scientists led by Professor Melody Ding from the University of Sydney.

Their large meta-analysis, published in The Lancet Public Health, showed that 7,000 steps a day already produce almost the same results as the traditionally recommended 10,000, and increasing the number does not bring any health benefits.

The experts analyzed data from 57 studies conducted between 2014 and 2025 in ten countries, including Australia, the US, the UK, and Japan. Participants wore pedometers, fitness bracelets, and accelerometers, and the scientists compared their health indicators at different step counts.

It turned out that walking 7,000 steps a day reduces the risk of premature death by almost 47% and the likelihood of dementia by 38%. At the same time, the transition from 7,000 to 10,000 steps adds a virtually undetectable improvement.

It has also been noted that a noticeable reduction in mortality from all causes occurs at a distance of 3,967 steps per day, and from cardiovascular disease at 2,337 steps. The most pronounced effect occurs in people under the age of 60.

According to the authors, these results provide a more realistic and achievable goal for those who find it difficult to reach 10,000 steps. Even a small increase in activity — for example, from 2,000 to 4,000 steps — already significantly improves health, which means that the main thing is not the ideal number, but the movement towards progress.

Previously, scientists found that brisk walking can significantly reduce the risk of heart rhythm disorders. The faster the walking speed, the lower the likelihood of developing arrhythmias, including atrial fibrillation, tachycardia, and bradycardia.