7,000 Steps Daily Boost Health, Slash Disease Risk.
In 2025, Melody Ding and a team from The University of Sydney reviewed 35 studies with over 16,000 adults from 2014-2025. They analyzed how daily step counts affect eight health outcomes, including heart disease, type 2 diabetes, dementia, cancer, depression, falls, physical function, and overall death risk, using data from PubMed and EBSCO CINAHL.
Walking 7,000 steps daily cut risks of heart disease, diabetes, dementia, cancer, and depression by 20-30%, and all-cause mortality by 15-25%, compared to very low activity (2,000 steps). Even 4,000 steps offered 10-15% lower risks across these conditions, showing benefits start early and grow with more steps.
Aim for 7,000 steps daily, or even 4,000, to boost health and lower disease risks.