Experts say you don’t need 10,000 steps, here is a new magic number

In the last systematic review and meta -analysis published in The international team of scientists again assessed the arbitrary goal of 10,000 per day, which for decades served as an unofficial “healthy” reference point.

The study compared and re-analysis of data from 57 independent tests to define the exact dose-orbital relationship between daily stages and a wide range of health results.

Research results revealed that daily walking can promote significant health benefits (cardiovascular diseases, dementia, mortality, etc.) as low as 7,000 steps a day, contrasting popular, but scientifically unverified recommendation of 10,000 daily steps.

While 10,000 steps have additional benefits of over 7,000 steps for such results as mortality for any reason, dementia and depression, they constitute relatively lower profits per step compared to the initial 7,000 steps.

Adults at the age of 65 and older showed a further reduction in linear mortality above 7,000 steps, which suggests that higher goals can benefit older population.

Those supported by evidence suggests that the use of walking to obtain optimal long -term health results can be much more available than previously thought.

10,000-degree history of origin

Public health guidelines have long been trying to standardize the recommendations for physical activity, traditionally recommending at least 150 minutes of exercise with moderate weekly intensity to obtain optimal long -term health results. In today’s era of intelligent wearing devices (fitness teams, fitness rings and intelligent watches) the daily number of steps quickly becomes a more intuitive and popular measure.

Therefore, public health agencies now recommend the goal of “10,000 stages”. Unfortunately, although this goal has been well known and exists for decades, its beginnings lies in the Japanese marketing campaign from the 1960s, not scientific evidence.

To solve this discrepancy, the last high -quality research is used by measurement techniques based on devices (pedometers and accelerometers) to explain the simpler, evidence of evidence of the impact of various activity patterns on human health.

Previous systematic inspections confirmed a positive relationship between a higher number of steps and improvement in health. Despite this, they mainly assessed cardiovascular results, with other markers of chronic diseases (e.g. cancer, mental health) largely ignored. In addition, no curved dose-orbidden was established, which directly correlate the number of daily stages with specific risk reduction.

Crack healthcare rupture

This review and meta -analysis are designed to solve these gaps in literature by synthesizing data from several high -quality prospective research to estimate the relationship between the daily number of steps and health results.

Research data (publications) was obtained from PUBMED and EBSCO CINAHL scientific repositories using a custom search strategy, focusing on recent publications reviewed between January 2014 and February 2025.

The sequential title, abstract and full screening of screening gave 57 publications (35 unique KOHorts) for a systematic review, of which 31 (24 cohorts) met the criteria of meta-analysis (dose-orphan results).

All examined research was prospective in the methodology (participants are observed over time, and the relevant data is recorded) and examined the daily number of healthy adults using accurate wearing devices. Registered indicators (in particular the daily number of steps) were then statistically compared with their continuous and future risk of chronic disease.

The meta-analysis was used a one -uction model of a random dose-reaction, in which the relations of the connecting hazards (HR) from the attached publications were based on the creation of risk curves for eight key results: 1. Mortality from title, 2. Cardiovascular disease (CVD; Frequency of occurrence and mortality), 3. Cancer (inspection and mortality), 4 5. (Cognitive results), 6. Depressive symptoms (mental health results), 7. Physical function and 8 falls.

The accuracy of evidence was estimated by assessing the guidelines of recommendations, assessment, development and assessment (assessment).

Sweet point 7,000

The meta-analysis has shown a solid dose-answered relationship between the daily number of steps and health results. In particular, the shape of the dose curve-the overstate vary depending on the specific result-in the case of mortality for any reason, CVD appearance, dementia, falls and cancer mortality, the connection was non-linear, while the highest risk reduction occurred to a certain point before equalization. However, in the case of CVD mortality, the frequency of cancer, T2D and depressive symptoms, the connection was linear, which means that the risk was constantly falling with the increase in steps.

Perhaps the most important discovery of the study was the appearance of scientifically approved and possible to achieve adult daily walking – 7,000 steps. Compared to the reference value of 2,000 steps a day, 7,000 steps were associated with 47% lower risk of mortality for any reason (HR 0.53; 95% CI 0.46–0.60), 47% lower risk of CVD mortality (HR 0.53; 95% CI 0.37–0.77; 0.53; 95% 0.37–0.77; low -level evidence), 25% of the CVD decline (HR 0.75; 95%; 0.67-0.85), 38% reduced risk of dementia (HR 0.62; 95% 95% CI 0.73-0.83).

While the incidence of cancer did not decrease significantly (reduction 6%, HR 0.94; 95% CI 0.87–1.01; evidence of low certainty), cancer -related mortality showed a reduction of 37% (HR 0.63; 95% CI 0.55–0.72).

The falls showed a significant improvement (-28%, HR = 0.72; 95% CI 0.65-10.81), although the certainty of the evidence was very low. However, post-hoc analysis confirmed additional benefits at 10,000 steps compared to 7,000: 10% lower mortality rate for the entire reason, 12% lower risk of dementia and 14% lower incidence of depressive symptoms. The relationship between steps and health may vary depending on the measuring device used (e.g. Pedometers vs. acceleometer).

Change of paradigm

This comprehensive review is the first scientifically approved optimal daily goal for healthy adults (~ 7,000 steps per day). He emphasizes how the achievement and maintenance of this highly enforceable goal can significantly reduce the risk of chronic disease and promote healthy aging.

While 10,000 steps a day remains a great target for more active people, new research establishes a more realistic and scientifically justified goal that can motivate most of the population. Importantly, adults over 65 years can get further benefits from crossing 7,000 steps, and the strength of evidence varies depending on the results.

Future guidelines should take into account the goals and nuances for age in the measurement of devices.