The new research poured cold water on the idea of 10,000 as a scientific minimum. Compared to the least active group (2,000 steps), those who managed 7,000 steps per day saw:
“Although 10,000 steps per day can still be a viable target for those who are more active,” according to the abstract, “7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some.” The authors add that the findings should be interpreted in light of limitations, such as the small number of studies available for most outcomes, a lack of age-specific analysis and potential biases at the individual study level.
Walking more remains beneficial, particularly for those who are mostly sedentary. The study found the greatest jump in health benefits when moving from very low step counts (~2,000) up to 7,000 daily. For the general adult population, 7,000 steps—about three miles—delivers the bulk of the effect. For adults over 60, benefits plateau a bit earlier, around 6,000–8,000 steps, while younger adults may see the curve level off closer to 8,000–10,000.
The researchers also revealed that the pace of walking was far less important: just getting in the steps, regardless of speed, provided the protective benefits.
This research could prompt a shake-up in public health messaging, which has long promoted aspirational but somewhat arbitrary targets. Fitness professionals and wearable device makers now have fresh evidence to advise clients and consumers that a daily goal of 7,000 is both realistic and powerfully protective. Then again, 10,000 steps is catchy.
For this story, Fortune used generative AI to help with an initial draft. An editor verified the accuracy of the information before publishing.
