Is 7000 steps a day really optimal?

Interpretation of Evidence from 'Lancet Public Health' Journal by the media could mislead you.

A new study published by the Lancet indicates a relationship between daily steps and positive health outcomes at 7000 steps per day, BUT could limiting your daily steps to the 7000 suggested by media coverage also limit your health benefits? 

The Study measured the relationship between 9 parameters and number of steps per day, sharing seemingly impressive benefits at just 7000 per day vs 2000 including the risk reductions below noted in the BBC's article:

• 25% reduction in risk of cardiovascular disease 
• 38% reduction in risk of dementia
• 22% reduction in risk of depression 
• 6% reduction in risk of cancer quoted  

`In the Lancet study itself, however, the authors rated the certainty of the evidence as moderate and for cardiovascular mortality, cancer mortality, physical function and falls, it in-fact rated the certainty as low, hence it is fairly surprising to see this evidence is being suggested as setting a new recommendation for steps in the media.

Also importantly, if you are to believe the quality of the data, the research paper showed that for cardiovascular disease mortality risk there was a continued risk reduction at 12000 steps compared to 7000 (52% reduced risk versus a 47% reduced risk reduction at 7000 steps).

Similarly the data for cancer incidence risk, cancer mortality, type 2 diabetes incidence, depressive symptoms all continued to reduce as steps increased to the 12000 top step count measured in the study.

The takeout: Walking 7000 steps a day is indeed likely to infer more health benefits than 2000 so can be a less daunting number for those new to activity to aim for.  

With studies examining larger more robust data sets, however, such as the NHANES study published in October 2024 (which LongevitySwot reviewed in June) suggesting that there are health benefits of moving more than the national guidelines suggest, there seems no reason to reduce your target steps to 7000 if you're already doing more.  

Written: July 2025

Daily Movement is suggested to be the strongest predictor of longevity in NHANES study.

So why is it so important to move for Longevity?

Movement across the day has been suggested to be the most powerful predictor of longevity, measured by the collection of accelerometer data from over 3600 participants in the NHANES study over 3 years. 

Lack of movement beats age, smoking habits and chronic conditions as a predictor of all cause mortality. 

Long story short: Movement is the most significant modifiable risk factor in support of a long life and the good news is that  movement of any type counts.  

Written: May 2025

How much exercise should you be doing to support longevity and when is enough enough? 

National guidelines recommend at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity a week, so working your way up to this amount is a good idea.

If you've really got into your exercise, however, you might be wondering about the benefits of doing more! 

Researchers examining all cause mortality data and associated long term exercise patterns in over 116,000 adults suggest that 300 minutes (5hrs) of vigorous intensity exercise (e.g. running, cycling, swimming) per week is associated with the maximum mortality risk reduction. 

Alternatively if you are working out at a moderate intensity (e.g. walking, weight lifting and lower intensity exercise) you may reap the same benefits at a maximum of 600 minutes (10 hrs). 

It appears that beyond that no further risk reduction is seen. Of course you may opt for a combination of moderate and vigorous exercise, where you can land somewhere in-between. 

The takeout: If you're starting out and have a clean bill of health, aiming for the National Guidelines of 150 minutes of moderate intensity activity a week averaging at just under 22 minutes per day, is a great start. 

Start to gradually increase intensity only after you have a solid foundation of exercising regularly and with your Doctors sign off, reaching the guidelines with an average of just under 11 minutes of vigorous intensity exercise a day.

If you want to do more, bear in mind that the benefits appear to peak at 86 minutes per day of moderate exercise and 43 minutes per day of vigorous exercise and you should seek support of a qualified exercise professional if looking to increase to these durations to ensure this is done safely and in a way that supports progression and recovery.  

Written: June 2025