A new study challenges the long-held belief that at least 10,000 steps per day are required to maintain good health, Health reported. A meta-analysis published in The Lancet Public Health found that just 7,000 steps a day can protect the body from a range of diseases, including cancer, dementia, and heart disease.

These findings come at a time when one in three adults worldwide is physically inactive — a global health crisis believed to contribute to 8% of non-communicable diseases each year. The new study confirms that any movement is better than none and that even short periods of activity strengthen the heart, brain, and lungs.

“Every step matters, especially for reducing the risk of cardiovascular disease, cancer, type 2 diabetes, and depressive symptoms in adults of all ages,” says Prof. Mladen Golubic, head of the Osher Center for Integrative Health at the University of Cincinnati.

The researchers analyzed 57 studies involving more than 160,000 adults worldwide. Compared with people who walk 2,000 steps per day, those taking 7,000 steps achieve significant health benefits: 38% lower risk of dementia, 25% lower risk of cardiovascular disease, 22% lower risk of depressive symptoms, 14% lower risk of diabetes, 6% lower risk of cancer, 28% lower risk of falls, and 47% lower risk of death, including from heart disease and cancer. Even 4,000 steps a day are associated with a 36% lower risk of death compared with 2,000 steps.

The authors note some limitations — for cancer and dementia, the data come from a small number of studies, and some research did not account for participants’ health status or frailty. Additionally, most studies were conducted in high-income countries, which may limit the applicability of the findings to the broader population.

The idea of 10,000 steps per day originated in Japan in the 1960s when a manufacturer created a pedometer called the manpo-kei — “10,000 steps meter.” This proved to be a successful marketing strategy, and the popular target became a standard.

Physical activity is vital because inactivity slows the metabolism of calories, fats, and sugars, weakens the heart and immune system, impairs memory, increases inflammation and cancer risk, disrupts sleep, and raises depression and anxiety. Movement activates all organs, improves blood sugar and fat metabolism, reduces inflammation, and stimulates the release of endorphins, which boost mood.

Small changes in daily routines can help reach 7,000 steps: walking meetings, parking farther away, taking stairs instead of the elevator, or having a walking partner. The key is to increase movement relative to previous activity levels. Even if walking is not possible, activities such as chair yoga, gardening, or water aerobics help maintain muscle mass, balance, and cardiovascular health.

“The best step count is the one that gets you moving more than before, and consistency is more important than any arbitrary number,” says Bernadette Boden-Albala, Dean of the UC Irvine Joe C. Wen School of Population & Public Health. |BGNES