7,000 Daily Steps May Cut Early Cancer Death Risk: Study

Walking 7,000 steps about 5.25 kilometers a day may be enough to reduce your risk of dying early from cancer and other serious illnesses, according to a major study published in The Lancet Public Health. The research challenges the long-held belief that 10,000 steps a day is the ideal benchmark.

Researchers analysed health and activity data from more than 160,000 adults across 57 studies, following participants for nearly two decades. They found that even modest levels of physical activity, like walking, had a strong link to lower risks of death from cancer, cardiovascular disease, dementia, diabetes, and depression.

Compared to people who walked just 2,000 steps per day, those who walked 7,000 steps had a:

• 37% lower risk of dying from cancer
  

• 25% lower risk of heart disease
  

• 38% lower risk of dementia
  

• 14% lower risk of type 2 diabetes
  

• 22% lower risk of depression
  

• 28% lower risk of serious falls
  

• 47% lower overall mortality rate

Dr. Melody Ding, lead author of the study and professor of public health at the University of Sydney, said the 10,000-step target has no scientific origin.

“That number came from a marketing campaign in Japan in the 1960s, not from research,” she said. “Our findings show you don’t need to reach that number to see major health benefits. Walking 7,000 steps a day is a more achievable and still very effective goal.”

The 10,000-step target gained popularity after the release of a Japanese pedometer called the manpo-kei, which translates to “10,000-step meter.” Since then, many fitness trackers and health apps have promoted that number as a daily goal. But the new findings suggest that number may be too high for many people, especially older adults or those with busy schedules.

Dr. Daniel Bailey, a reader in sedentary behaviour and health at Brunel University London, said the study offers practical advice for the general public.

“This research helps debunk the myth that 10,000 steps a day is necessary for good health,” he said. “Aiming for 5,000 to 7,000 steps per day can be a more realistic and achievable target for many people.”

He added that the study shows how even small increases in physical activity can make a difference.

“The real-world message is simple: every 1,000 extra steps per day reduces your health risks. Even people who can’t reach 7,000 steps right away can benefit from adding more movement to their day.”

Walking is already one of the most common and accessible forms of exercise. It requires no special equipment and can be done nearly anywhere. The World Health Organisation recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. But this advice is based on time, not steps.

Dr. Ding said step-based targets might be easier for some people to follow.

“Steps are simple to track, especially with modern smartphones and fitness bands,” she said. “They give people a clear, daily goal that can be built into routines.”

Jon Stride, a 64-year-old from Dorset, shared how walking helped him recover after a heart attack in 2022. He often walks more than 16,000 steps a day.

“I started walking after my heart attack, inspired by my father-in-law who had one at the same age,” he told the BBC. “Now I go for a walk every morning, even without a dog. It helps me stay healthy and feel good.”

Stride said counting steps gave him both structure and motivation.

“It became a personal challenge,” he said. “You reach a certain level and want to keep going. But for me, it’s less about the number and more about getting out and moving.”

Not all health experts rely solely on step counts. Dr. Andrew Scott, senior lecturer in clinical exercise physiology at the University of Portsmouth, warned that activities like swimming and cycling aren’t captured by step-tracking devices.

“Step counts are useful for walking and other weight-bearing activities,” he said. “But not everyone exercises in ways that involve steps. That doesn’t mean they aren’t getting the same benefits.”

June Davison, a senior cardiac nurse at the British Heart Foundation, said walking is an easy way to boost heart health.

“Regular walking helps lower the risk of heart disease,” she said. “Short bursts of activity, like walking during phone calls or on lunch breaks, can add up quickly and make a difference.”

The World Health Organisation (WHO) has raised alarms about global physical inactivity. One in three adults worldwide does not get enough movement, and 81 percent of adolescents fall short of recommended levels. This lack of activity contributes to rising cases of heart disease, stroke, cancer, and mental health disorders. It also puts economic strain on healthcare systems, with projected costs reaching $27 billion annually between 2020 and 2030.

Although some limitations exist in the study, such as fewer studies on specific diseases and lack of control for diet or sleep, the trend is clear. More steps, even in small amounts, lead to better health.

Dr. Ding emphasised that people who already walk 10,000 steps should keep it up. But for those who are less active, 7,000 is a strong and realistic starting point.

“People often think they need to make huge changes to improve their health,” she said. “But our research shows that just walking more, starting with 7,000 steps, can protect your heart, your brain, and your life.”

So instead of counting minutes, it may be time to start counting steps.

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