How many steps a day do you need? About 7,000, according to a major 2025 analysis

"10,000 steps a day" has become an almost universal goal. But where does that number come from, and do you really need it? A large analysis published in 2025 in The Lancet Public Health gives a much more realistic answer.

What the researchers studied

The researchers pooled data from studies in which step counts were measured with a device (a pedometer, fitness band or watch) rather than recalled by participants ^[1]. They compared different daily step levels with the risk of serious disease and death.

The main results

Compared with people taking around 2,000 steps a day, those taking 7,000 steps had ^[1]:

• a 47% lower risk of death from any cause;
• a 47% lower risk of death from cardiovascular disease;
• a 37% lower risk of death from cancer;
• lower risks of cardiovascular disease, type 2 diabetes, dementia, depressive symptoms and falls.

For some outcomes, such as mortality, cardiovascular disease, dementia and falls, the benefit rose fastest up to about 5,000 to 7,000 steps and then slowed ^[1]. For others, such as type 2 diabetes and depressive symptoms, the relationship was more linear: more steps, lower risk.

So what about 10,000 steps?

The number 10,000 has no solid scientific basis. A 2022 analysis in the same journal, pooling 15 studies with more than 47,000 people, pointed this out ^[2]. It found that the risk of death fell as steps increased, but levelled off at around 6,000 to 8,000 steps a day in people over 60 and around 8,000 to 10,000 steps in younger adults ^[2].

In other words, 10,000 steps is not harmful and does bring benefits, but it is not the minimum below which movement "doesn't count".

How certain is this?

These are observational studies. They show an association, not proof that the steps themselves cause better health. People who walk more often also eat and sleep better. The authors rated the certainty of the evidence as moderate and noted that some outcomes had only a few studies ^[1]. Still, the results fit the World Health Organization's physical activity guidelines ^[3].

How to increase your steps

• Start from where you are. Check your average for the last week and add 1,000 steps a day. Going from 2,000 to 5,000 makes a big difference.
• Walk after meals. 10 to 15 minutes after lunch or dinner easily adds 1,000 to 2,000 steps.
• Take phone calls on your feet. Talk while you walk.
• Get off one stop early or park further away.
• Combine with strength training. Steps don't replace strength work. The WHO also recommends muscle-strengthening exercise at least twice a week ^[3].

If you want a plan that combines walking, strength training and nutrition for your level, see how the personalised training plan works.