How Many Steps a Day Do You Need for Health? Updating the Research, A Closer Look at the Science
- Alastair Hunt
- Feb 5
- 4 min read
Updated: Feb 9
The idea that walking 10,000 steps a day is the gold standard for health has been widely promoted, but how much evidence actually supports this target? Recent meta-analyses from 2023 and 2022 examined the link between daily step count and all-cause mortality, providing a clearer picture of how walking influences health and longevity. We review the latest findings below and how they might apply to you
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.
Key Findings of the 2023, 17-Study Meta-Analysis
Taking at least 2,500 to 4,000 steps per day was linked to significant health benefits, challenging traditional definitions of a sedentary lifestyle.
Each additional 1,000 steps per day (beyond a baseline level) was associated with a 15% reduction in all-cause mortality.
Every additional 500 steps per day was linked to a 7% lower risk of cardiovascular (CV) mortality.
The study assessed step counts up to 20,000 per day and found continued benefits with no upper limit detected.
How This Compares to the 2022, 15-Study Meta-Analysis
The earlier 15-study meta-analysis found that the risk of all-cause mortality decreased with increasing step count but plateaued at 6,000 to 8,000 steps per day for older adults and 8,000 to 10,000 steps per day for younger adults.
It also suggested that step intensity (speed of walking) had little additional impact beyond total step volume.
Step Count and Mental Health
A 2024 meta-analysis (Bizzozero-Peroni et al) found that walking as few as 5,000 steps per day is associated with fewer depressive symptoms, while reaching 7,500 steps per day is linked to a 42% lower prevalence of depression.
Increasing daily steps by just 1,000 steps per day can reduce the risk of developing depression by 9%, and accumulating more than 7,000 steps per day is linked to a 31% lower risk. The benefits appear to follow a linear relationship up to 10,000 steps per day, meaning that even small increases in daily movement can have a meaningful impact on mental health.
Final Thoughts
Multiple studies reinforce the health benefits of increasing daily step counts, but the larger 17-study meta-analysis above broadens our understanding in key ways:
It confirms benefits start at lower step counts than previously thought.
It finds no clear upper limit to step-related health improvements, suggesting "the more, the better."
It introduces regional differences, acknowledging that climate and environment may influence physical activity benefits.
Together, these findings suggest that even small increases in daily steps can have meaningful health impacts, and those aiming for higher step counts may continue to reap benefits beyond previous recommendations. For greater health benefits, environment matters, walking in nature has additional advantages.
How many steps per day do you walk?
For most people a beneficial 3,500 steps is about 2 to 2.4 kilometres (1.2 to 1.5 miles). Adding in faster paced walking, even some light jogging and the health benefits become greater. To avoid sedentary behaviour, a health risk facrto in its own right, over the course of the day, consider a regular schedule of bodyweight squats.
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Alastair
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Related Studies and Resources
Bizzozero-Peroni B, Díaz-Goñi V, Jiménez-López E, et al. Daily Step Count and Depression in Adults: A Systematic Review and Meta-Analysis. JAMA Netw Open. 2024;7(12):e2451208. doi:10.1001/jamanetworkopen.2024.51208
Banach M, Lewek J, Surma S, Penson PE, Sahebkar A, Martin SS, Bajraktari G, Henein MY, Reiner Ž, Bielecka-Dąbrowa A, Bytyçi I. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. Eur J Prev Cardiol. 2023 Dec 21;30(18):1975-1985. doi: 10.1093/eurjpc/zwad229. Erratum in: Eur J Prev Cardiol. 2023 Dec 21;30(18):2045. doi: 10.1093/eurjpc/zwad263. PMID: 37555441.
Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978.
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