A new international health study has found that walking around 7,000 steps a day may be enough to provide significant long-term health benefits, challenging the long-held belief that people must complete 10,000 steps every day to stay healthy.
Researchers analysed health records from hundreds of thousands of adults across multiple countries to understand how daily walking affects the risk of serious illnesses and early death. The findings suggest that reaching approximately 7,000 daily steps is associated with noticeable improvements in overall health, while additional steps continue to provide benefits but at a slower rate.
The study found that people who regularly walked around 7,000 steps each day had a lower risk of developing heart disease, type 2 diabetes, dementia, depression and several other chronic health conditions compared with individuals who had a more sedentary lifestyle.
Researchers explained that the biggest health improvement occurs when people move from being largely inactive to becoming moderately active. Even adding a few thousand extra steps each day can make a meaningful difference.
Walking is considered one of the safest and most accessible forms of exercise because it requires no expensive equipment, gym membership or specialised training. People of different ages and fitness levels can include walking in their daily routine according to their physical ability.
Health experts say regular walking helps improve blood circulation, strengthens the heart, supports healthy blood pressure and assists the body in controlling blood sugar levels. It also helps maintain a healthy body weight by increasing daily calorie expenditure.
Mental health benefits were also highlighted in the research.
Walking outdoors has been linked to lower stress levels, reduced anxiety and improved mood. Physical activity stimulates the release of endorphins, often called the body's "feel-good" chemicals, which help improve emotional well-being.
Exposure to sunlight while walking outdoors may also help the body produce vitamin D, an important nutrient that supports bone health and immune function.
The study noted that walking can improve sleep quality. People who engage in regular physical activity often fall asleep more easily and experience deeper, more restful sleep than those who remain inactive.
Better sleep contributes to improved concentration, stronger memory and reduced fatigue during the day.
Experts also found that walking supports healthy ageing.
Older adults who remain physically active are generally more likely to maintain muscle strength, balance and flexibility, reducing the risk of falls and helping them remain independent for longer.
Walking also plays an important role in maintaining bone strength, particularly when combined with a balanced diet rich in calcium and vitamin D.
Researchers stressed that walking speed is less important than consistency.
A person who walks at a comfortable pace every day can still receive substantial health benefits. However, brisk walking may provide additional cardiovascular improvements for people who are physically able to maintain a faster pace.
The findings also reinforce the importance of reducing long periods of sitting.
People who work in offices or spend many hours sitting are encouraged to stand up regularly, take short walking breaks and include movement throughout the day instead of remaining inactive for extended periods.
Experts recommend simple ways to increase daily steps without making major lifestyle changes.
Choosing stairs instead of elevators, walking while talking on the phone, parking slightly farther away, getting off public transport one stop early or taking short evening walks after dinner can gradually increase daily physical activity.
The researchers emphasised that walking should be viewed as part of a healthy lifestyle rather than the only factor affecting health.
Eating a balanced diet, getting enough sleep, avoiding tobacco, limiting alcohol consumption and managing stress all contribute to long-term well-being.
Doctors also advise people with existing medical conditions to consult healthcare professionals before beginning a new exercise routine, particularly if they have heart disease, severe joint problems or other chronic illnesses.
For most healthy adults, however, walking remains one of the simplest and most effective forms of daily exercise.
The latest findings suggest that the goal of 7,000 steps per day may be more achievable for many people than the traditional 10,000-step target, making regular physical activity feel less intimidating while still delivering meaningful health benefits.
Researchers hope the results will encourage more people to become active, reminding the public that every additional step contributes toward better physical health, improved mental well-being and a lower risk of chronic disease over time.