
7,000 Steps: A Goal That Actually Makes Sense
Last Updated
Jul 25, 2025
We’ve all heard the advice: get 10,000 steps a day. But here's the thing—that number wasn’t based on solid research.
Now, a major review of 57 studies gives us evidence-backed numbers to work with—and the results are encouraging:
Just 7,000 steps per day (compared to 2,000) was linked to:
47% lower risk of dying from any cause
25% lower risk of heart disease
37% lower risk of dying from cancer
14% lower risk of developing type 2 diabetes
38% lower risk of dementia
22% lower risk of depressive symptoms
28% lower risk of falls
Taking more than 7,000 steps continued to lower risk for some conditions—but most of the benefit happened by 7,000. That makes it a much more manageable goal than 10,000 for many people.
And because step counts are easy to track using a phone or fitness device, it’s simpler to measure than minutes of moderate activity.
Whether you're walking around your house, parking farther from the store, or taking a stroll after dinner—every step counts.
Check out the full summary here
What helps you reach your step goals? Join the conversation and cast your vote, here: https://vln.thrombosis.org/c/common-heart-and-vascular-conditions/7-000-steps-a-goal-that-actually-makes-sense-f81f3a64-4208-4ddc-860f-04d687c7f6ae
We know 7,000 steps a day can make a big difference for your health—but let’s be real, it’s not always easy.
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