A new global study suggests that walking only 7,000 steps a day can reduce the risk of early death due to heart disease, diabetes, dementia, or even depression.

For years, 10,000 steps a day have been postponed as a gold standard for good health.

But a major new study published in Lancet Public Health shows that 7,000 daily steps are enough to protect you from a wide range of serious health issues, from heart disease and diabetes to dementia and depression.

Researchers reviewed 57 studies around the world, including more than 35 population groups, to check how your step count affects your health.

They found that more walking was constantly associated with better health results, but the biggest benefit in about 7,000 stages per day, especially to reduce the risk of premature death.

Walk your way for a long life

Compared to those who used to run only about 2,000 steps per day, which reached 7,000 stages, A had A:

• 47% less risk of dying early due to any reason
• 25% lower risk of development of heart disease
• 47% lower risk of dying of heart disease
• 37% less risk of dying of cancer
• 38% lower risk of dementia development
• 22% lower risk of depression symptoms
• 14% lower risk of type 2 diabetes development
• 28% less risk of dangerous fall

Data also showed that while more steps generally meant better health, the curve was leveled after about 7,000 steps for many results, meaning that you do not need to hit 10,000 steps to see the real benefit.

Why more steps you think

Physical inactivity is a silent epidemic. According to the World Health Organization (WHO), one of the three adults globally does not get enough exercise. Lack of movement is 8% associated with non-communicable diseases, including heart attacks, strokes and cancer. It also spends billions in healthcare and lost productivity.

Walking is one of the simplest and most accessible forms of activity. You do not need gym subscription or fancy equipment. Just a comfortable pair of shoes and intended to move more throughout the day.

Phase vs. Time: A simple way to track activity

Traditionally, health guidelines have focused on time: 150 minutes moderate exercise or 75 minutes of strong activity each week.

But for many people, especially older adults or busy schedules, the tracking phase feels more managed and concrete.

Lancet study provides hope in this regard: Set a target of 7,000 stages per day can be a more realistic and achievable target, especially for those who are now becoming more active.

But, boundaries exist

While the study provides strong evidence, the author accepts some limitations.

Less studies were available for certain conditions such as cancer or falls. Most researches did not break the results until age.

Personal studies could have factors such as diet, sleep or medicine use.

Nevertheless, the message is clear: no amount of movement is better than anyone, and 7,000 steps per day a healthy body can begin.