Taking just 7,000 steps a day could significantly sharpen mental function and lower the risk of chronic illnesses, including heart disease, cancer, and dementia, according to a new global study.

Published in The Lancet Public Health, the research offers a more attainable alternative to the widely accepted but largely unsubstantiated 10,000-step target. The report encourages individuals to monitor their daily step count as a simple and effective way to boost overall health.

Lead researcher Dr Melody Ding noted that the 10,000-step benchmark wasn’t born from science, but rather a 1960s Japanese advertising campaign. “It’s a perception rooted in marketing, not medicine,” she said, referring to the “manpo-kei,” a pedometer launched ahead of the 1964 Tokyo Olympics.

The study pooled data from more than 160,000 adults worldwide and found that compared to walking just 2,000 steps daily, 7,000 steps was associated with:

A 25% lower risk of cardiovascular disease

A 6% reduction in cancer risk

A 38% drop in the likelihood of developing dementia

A 22% decrease in depression

Although some of the findings were based on smaller datasets, researchers say the health benefits became evident even with modest activity levels. Step counts of 4,000 per day already showed advantages compared to very low activity, with gains leveling off beyond 7,000 for most conditions except heart health, which improved further with more walking.

While most physical activity guidelines like the WHO’s recommendation of 150 minutes of moderate or 75 minutes of vigorous exercise per week don’t focus on steps, Dr Ding argues that step targets can complement these standards, making movement goals more tangible.

“Steps can be a helpful addition, encouraging people to stay active throughout the day,” she said, noting that alternative forms of exercise like cycling or swimming remain vital, especially for those with limited mobility.

Experts like Dr Daniel Bailey of Brunel University say the findings debunk the idea that 10,000 steps is the minimum threshold for health benefits. “Setting realistic goals, like 5,000 to 7,000 steps, may be more achievable for many,” he said.

Dr Andrew Scott, a clinical exercise physiologist at the University of Portsmouth, emphasized that consistency matters more than numbers. “Any movement is better than none. Don’t stress about hitting a magic number just keep moving.”