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7,000 Daily Steps Deliver Near-Maximal Health Benefits, Meta-Analysis Finds

Australia’s national physical activity guidelines are set to change following evidence that 7,000 daily steps deliver near-maximal health benefits with limited gains beyond that level

It's important to move, we know that much.
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Can't fit in 10,000 steps per day? You can still get impressive health benefits with about a third fewer, says a new study

Overview

  • Meta-analysis of 57 prospective studies across more than ten countries shows walking 7,000 steps a day cuts all-cause mortality by 47%, matching the benefit of 10,000 steps.
  • At 7,000 steps daily, dementia risk falls by 38% and cardiovascular disease incidence drops by 25%, while cancer mortality declines by 37% compared with 2,000 steps.
  • Researchers observed that health gains for most outcomes plateau around 7,000 steps, with only modest additional improvements at higher counts.
  • Even modest increases in step count—from 2,000 to 4,000 steps daily—are linked to significant reductions in mortality and chronic disease risk.
  • The University of Sydney team is collaborating with Australia’s government to integrate these findings into future national physical activity guidelines.