You don’t need to chase 10,000 steps a day to stay healthy; 7,000 may be enough, suggests a new global study published in The Lancet Public Health. And for millions of Indians trying to balance desk jobs, long commutes and erratic routines, that’s very welcome news.
The research, based on data from over 1.6 lakh adults worldwide, found that walking around 7,000 steps daily can significantly reduce the risk of a range of chronic illnesses and even early death. This is the first study to link daily step counts not just to heart health, but also to diabetes, depression, dementia, cancer, and falls.
Here’s how 7,000 steps a day stacks up against lower activity levels:47% lower risk of death from any cause25% reduced risk of heart disease38% lower risk of dementia14% drop in type 2 diabetes6% reduced risk of cancer22% lower risk of depression28% fewer fallsWhy it matters for India
With rising lifestyle diseases and urban sedentary habits, India is witnessing an alarming increase in non-communicable diseases, including heart issues and diabetes, even in younger age groups. This study offers a realistic, science-backed goal for Indians looking to make a health change without extreme routines or gym memberships.
“People often feel pressured to meet the 10,000-step goal, which has no scientific basis. What we found is that even 4,000 to 7,000 steps can make a meaningful difference,” say the researchers.
Easy to track, hard to ignore
Most smartphones and fitness bands now track daily steps, making this one of the simplest ways to monitor physical activity. The authors recommend daily step counts as a public health tool that can be included in fitness campaigns, health insurance incentives, and even school and office wellness programs.
While the health benefits for some conditions like dementia and cancer were drawn from fewer studies, meaning the evidence is still emerging, the overall message is clear: move more, and aim for at least 7,000 steps a day.