A major study been published looking at steps and health benefits
Steven Smith Content Editor and Robert Rowlands Deputy editor, money and lifestyle hub
13:51, 13 Sep 2026Updated 13:57, 13 Sep 2026
(Image: Mariia Skovpen via Getty Images)
People planning a fitness overhaul this autumn may not need to hit 10,000 steps daily to reap health benefits. Major research indicates that fewer daily steps than the 10,000 goal often aimed for could be a more realistic goal, with advantages starting well below that threshold.
Compared with managing 2,000 steps, achieving 7,000 was linked to a 47 per cent reduced risk of death from any cause and a 25 per cent lower risk of developing cardiovascular disease. The results could offer reassurance to people who ditch their fitness trackers in disappointment after consistently failing to meet the well-known five-figure target, a doctor explained.
Dr Asiya Maula, private GP at The Health Suite, said: “10,000 steps has become embedded in our idea of what an active day should look like, but it is not a magic threshold separating success from failure. For someone currently completing 2,000 or 3,000 steps, aiming immediately for 10,000 may feel overwhelming. A smaller increase that can be repeated consistently is likely to be far more useful than an ambitious target that lasts for three days.”
Reduced risks of dementia, diabetes and other conditions
A systematic review and meta-analysis, published in The Lancet Public Health, analysed 57 studies from 35 cohorts across more than ten countries. Researchers discovered that 7,000 steps, compared with 2,000, was associated with reduced risks of dementia, depressive symptoms, type 2 diabetes, falls and death from cardiovascular disease and cancer, reports Wales Online.
However, the findings were observational, meaning they highlight associations and cannot confirm that the extra steps directly caused every improvement. Dr Maula explained: “The message is not that everybody must hit exactly 7,000 or that taking this number of steps guarantees protection from illness. It is that meaningful benefits appear well before 10,000. More activity may provide further advantages, so people already comfortably exceeding 7,000 do not need to reduce their movement.”
Step counters also fail to capture activities such as swimming, cycling and certain strength exercises, meaning a lower daily figure doesn’t necessarily suggest an inactive lifestyle.
Dr Maula advised checking your usual step count over several days before setting a goal, rather than picking an arbitrary figure from social media. Someone averaging 3,000 steps could initially add 500 to 1,000 by taking a brief walk after lunch, alighting from public transport one stop earlier, or walking during a phone call.
She said: “Break the total into manageable sections. Three 10-minute walks may feel much easier than finding time for one long session, but they still interrupt prolonged sitting and contribute to the daily total. Walking slightly faster for short stretches can also raise the intensity without requiring somebody to run or complete a formal workout.”
Adults should still incorporate muscle-strengthening activities and aim for the recommended weekly amount of moderate or vigorous exercise, rather than depending solely on a step counter. Dr Maula added: “A successful Winter Arc should leave you with habits that survive beyond Christmas. If 7,000 is currently unrealistic, begin lower and build gradually.
“The most valuable target is not the most impressive number on your screen. It is the one that encourages you to move more regularly without pain, exhaustion or guilt.”