25 Jul It Doesn’t Have to be 10,000 – Even Modest Increase in Steps Delivers Health Benefits
MedicalResearch.com Interview with:
Prof. Ding
Ding Ding (Melody), Ph.D., MPH
Professor of Public Health/NHMRC Emerging Leader Fellow
Prevention Research Collaboration
Sydney School of Public Health
Faculty of Medicine and Health
The University of Sydney
MedicalResearch.com: What is the background for this study?
Response: While we already know physical activity benefits health, public guidelines focus on total minutes of moderate-to-vigorous activity per week, usually 150 to 300 minutes. However, many people track their activity by steps, a simple and accessible metric, but the popular 10,000-steps-a-day goal isn’t actually based on solid evidence. Our review sought to clarify how many steps per day are linked to meaningful health benefits.
MedicalResearch.com: What are the main findings?
Response: We found that even relatively low daily step counts, around 4,000 steps, provide health improvements compared to fewer steps, such as 2000 steps. Aiming for about 7,000 steps daily is associated with a significant reduction in risks for various health problems. Going beyond 7,000 steps can offer additional benefits, although these gains tend to level off as steps increase. Importantly, taking more than 7,000 steps doesn’t cause harm and likely benefits those who are already very active, including people walking more than 10,000 steps daily.
Response: We found that even relatively low daily step counts, around 4,000 steps, provide health improvements compared to fewer steps, such as 2000 steps. Aiming for about 7,000 steps daily is associated with a significant reduction in risks for various health problems. Going beyond 7,000 steps can offer additional benefits, although these gains tend to level off as steps increase. Importantly, taking more than 7,000 steps doesn’t cause harm and likely benefits those who are already very active, including people walking more than 10,000 steps daily.
MedicalResearch.com: What should readers take away from your report?
Response: Any increase in daily steps, even modest ones like 4,000 steps, delivers health benefits compared to very low activity levels.
When possible, targeting around 7,000 steps per day can substantially reduce risks for many chronic diseases and adverse health outcomes.
Higher step counts beyond 7,000 may add extra benefits, but the improvement rate slows. Still, if you’re already very active and consistently hitting 10,000+ steps, keep it up—there’s no need to cut back.
MedicalResearch.com: What recommendations do you have for future research as a results of this study?
Response: The existing data are limited in several ways: several outcomes haven’t been thoroughly studied, and most research samples come from Western populations. We need more high-quality studies in diverse groups to understand how step counts relate to health among different ages, ethnicities, and people with chronic illnesses. Additionally, research around cadence (ie, how fast people step) is still inconclusive. Future work should identify which cadence measures best predict health outcomes.
MedicalResearch.com: Is there anything else you would like to add? Any disclosures?
Response: Stepping doesn’t need to happen all at once or require intentional exercise. Everyday movements count-like getting off the bus a stop earlier or choosing stairs over elevators. Small, incidental bouts throughout the day add up and contribute to health. Embrace opportunities to move more in practical, enjoyable ways.
Citation:
Ding, Ding and Nguyen, Binh and Nau, Tracy and Luo, Mengyun and del Pozo Cruz, Borja and Dempsey, Paddy and Munn, Zachary and Jefferis, Barbara J. and Sherrington, Catherine and Calleja, Elizabeth A. and Chong, Kar Hau and Tiedemann, Anne and Biddle, Stuart and Okely, Anthony D. and Bauman, Adrian and Ekelund, Ulf and Clare, Philip and Owen, Katherine B., Dose-Response Association between Daily Steps and Health Outcomes in Adults: A Systematic Review with Meta-Analyses.
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Last Updated on July 25, 2025 by Marie Benz MD FAAD
