Overview

• A systematic review published in The Lancet Public Health pooled data from 57 studies and found that all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia and depressive symptoms dropped substantially up to about 7,000 steps per day, with minimal additional benefit beyond that level.
• The familiar 10,000-step target dates to a 1960s Japanese pedometer marketing campaign and lacks a clear evidence base, leading researchers to advocate a more evidence-based 7,000-step guideline.
• Analysis of over 36,000 UK Biobank participants with hypertension linked each extra 1,000 daily steps (up to roughly 10,000) with a 17% reduction in major adverse cardiovascular events, a 22% drop in heart failure risk and a 25% lower stroke risk.
• Higher walking intensity, measured by peak 30-minute cadence or brisk pace, independently lowers cardiovascular and mortality risks and may complement total step-count recommendations.
• Health experts argue that adopting a realistic step target, supported by walkable environments and interval walking protocols, could simplify public advice and encourage broader population uptake.