Forget 10,000 Steps! Walking This Number Daily Could Cut Dementia Risk by 38% and Depression by 22%

A study reveals that walking far fewer than 10,000 steps a day may still offer major health benefits, especially for reducing dementia and depression risk

Walking exercise — From footsteps to focus: the brain-boosting power of walking. Photo Credit: Freepik

You may not need to chase the magic 10,000 steps a day after all. According to groundbreaking research published in The Lancet Public Health, walking just 7,000 steps daily can significantly lower your risk of dementia, depression, and even early death—delivering most of the benefits once believed to require much more.

The large-scale study found that individuals who reached 7,000 steps per day had a 38% lower risk of dementia and a 22% lower risk of depression compared to those walking only 2,000 steps.

Health Gains Go Well Beyond Brain and Mood

The benefits didn't stop with mental health. The researchers, led by Professor Melody Ding, from the University of Sydney, found that walking 7,000 steps also corresponded with:

A 47% reduction in all-cause mortality
A 25% lower risk of cardiovascular disease
A 14% lower risk of type 2 diabetes
A 28% reduction in falls

Smaller but still meaningful benefits were observed for certain cancers and other chronic illnesses.

Importantly, gains plateaued around 7,000 steps, with minimal added advantage beyond that threshold. This suggests that 7,000 steps may be a more realistic and still practical goal than the long-popularised 10,000-step benchmark.

The Study That May Rewrite Public Health Guidance

By analysing data from over 160,000 adults across 57 global studies, the research represents one of the most comprehensive assessments to date of how step count influences physical and mental health outcomes.

Unlike many older studies that focused narrowly on cardiovascular risks, this analysis considered a wide range of conditions, including dementia, depression, diabetes, falls, and overall longevity.

Meanwhile, the NHS currently recommends a brisk 10-minute daily walk—not nearly enough to hit 7,000 steps—meaning many people are unaware of the added health benefits of consistent, moderate movement throughout the day.

Even modest increases, such as going from 2,000 to 4,000 steps, were shown to yield tangible health benefits.

Why This Study Matters

This research is the most comprehensive yet to link step count with a range of critical health outcomes, spanning mental health, chronic disease, falls and mortality.

By analysing data from over 160,000 adults across 57 studies, it offers robust, practical evidence that everyday walking can be a powerful tool for longevity and mental wellbeing.

Meanwhile, official organisations like the NHS currently promote just a brisk walk of 10 minutes per day, meaning many people already surpass that level without realising the broader benefits.

How Walking Acts as Brain and Mood Medicine

Wellness benefits of walking — Walking boosts brain health by increasing BDNF, preserving volume, and slowing cognitive decline. Photo Credit: Freepik

Walking enhances brain-derived neurotrophic factor (BDNF)levels, encourages neuroplasticity, and helps preserve brain volume—key defences against age-related cognitive decline.

A systematic review involving nearly 100,000 adults found that walking 7,000 steps or more daily reduced the risk of depression by 31%. Even modest increases—such as 1,000 extra steps—were linked to a 9% drop in depressive symptoms.

Multiple reviews confirm that active people have significantly lower rates of dementia and slower cognitive decline.

On the mental health front, a systematic review of nearly 100,000 adults found that walking 7,000 or more steps daily reduced the risk of depression by 31% (RR 0.69; 95% CI 0.62–0.77), compared to those walking fewer than 7,000 steps.

Additionally, each extra 1,000 steps per day was associated with a 9 per cent lower risk of depressive symptoms.

How to Build 7,000 Steps into Daily Life

Reaching 7,000 steps doesn't require hours at the gym. Experts suggest:

Getting off the bus one stop earlier
Taking the stairs instead of the lift
Going for a walk after meals
Walking while on phone calls

For those already achieving 10,000 steps, researchers recommend continuing, as some health benefits may still increase incrementally.

A Manageable Target With Major Payoff

The takeaway? You don't need 10,000 steps to make a meaningful impact on your health. Aiming for 7,000 steps per day is an evidence-backed, achievable goal that offers significant protection against a range of severe conditions.

For those overwhelmed by fitness trends, this new benchmark offers clarity and hope—a gentle reminder that slight, consistent movement can have a profoundly life-changing effect.