by Chuck Kobdish, D.C.
For years, 10,000 steps a day has been the gold standard for good health. But new research suggests you don’t need to hit that number to see real benefits. A large review published in The Lancet Public Health found that walking around 7,000 steps a day can deliver many of the same long-term health advantages — a far more achievable target for most people.
(Read the study here)
Researchers analyzed data from 57 studies involving more than 160,000 adults across several countries. Compared to people walking very little (about 2,000 steps per day), those averaging 7,000 steps daily experienced:
- A 47% lower risk of premature death
- A 25% lower risk of heart disease
- A 38% lower risk of dementia
- A 22% lower risk of depression
- A 28% lower risk of falls
- Noticeable benefits for type 2 diabetes and cancer outcomes
Even more interesting — the added benefits beyond 7,000 steps start to level off. That means for most adults, 7,000 steps is an evidence-based sweet spot: enough to protect your heart, brain, and overall health, without needing to chase extreme numbers.
(See supporting data on PubMed)
Small Steps, Big Payoff
If you’re walking less than 4,000 steps per day, start there. Gradually add 500-1,000 steps every week. You’ll likely feel the difference in your energy, mobility, and even your mood. Walking also promotes better circulation, reduces stiffness, and helps maintain a healthy spine — all things we love to see here at BackMenders.
Tips to Get There
- Take a short walk after meals to help digestion and movement.
- Park a little farther from your destination.
- Use your lunch break for a 10-minute stroll.
- Walk while listening to a podcast or catching up on calls.
- Explore local favorites like the White Rock Lake trail for a scenic route.
Every step counts, and you don’t need perfection — just consistency. Think of walking as daily maintenance for your body, not another chore on the to-do list. Your spine, joints, and heart will thank you.
Bottom line:
You don’t need to chase 10,000 steps to see meaningful improvements in your health. Set your goal at around 7,000 steps per day, stay steady, and enjoy the benefits of a body that moves well — and keeps moving.
#7000Steps #WalkingForHealth #SpineHealth #HeartHealth #BrainHealth #BackMendersChiropractic #DrKobdish