No, You Really Don’t Need 10,000 Steps Each Day

Wait, How Many?: We all know the number: 10,000. That’s how many steps per day you’re supposed to log in order to see benefits like improved heart health, mental health, body composition, and more. The thing is — that’s a lot of steps! Roughly equal to 5 miles, a 10K step goal is difficult for many to achieve. Recent research tells us that such a high target isn’t necessary to reap the benefits. 

The Study: Researchers analyzed 11 years of studies examining the relationship between steps and health. The data came from about 160,000 adults. What they found is great news for all who feel time-crunched for exercise: Walking 7,000 steps was linked to improvements in multiple health outcomes, including cardiovascular disease, dementia, fall risk, cancer, type 2 diabetes, and depression. Compared to adults who get just 2,000 steps per day, those who walk 7,000 steps have a 47% lower risk of dying.    

The Takeaway: Walking 7,000 steps per day, or roughly 3 miles, results in “clinically meaningful” health improvements, per the study authors. 

Keep In Mind: The researchers also noted an additional “return on investment” for every additional 1,000 steps taken per day. So, while 10,000 isn’t a magic number, it may offer even more benefits than 7,000 steps.