New Delhi, 27 July 2025: You don’t need to hit 10,000 steps a day to protect your health. A new study published in The Lancet Public Health suggests that walking as few as 3,967 steps a day can significantly reduce the risk of early death, dementia, and depression. The research, based on a comprehensive analysis of global walking data and health outcomes, challenges the popular 10K step goal, offering hope for those with busy lifestyles or limited mobility.
Key Findings of the Study
Researchers found that:
- 3,967 steps/day was the minimum threshold linked to a substantial drop in all-cause mortality.
- Just 2,337 steps/day was enough to start lowering the risk of cardiovascular diseases.
- Walking more than 5,000–7,000 steps/day was associated with a significantly reduced risk of dementia, depression, and metabolic conditions.
- The more people walked, the greater the protective benefits—up to about 10,000 steps, after which benefits plateaued.
Why Fewer Steps Still Work
While 10,000 steps has long been touted as the golden number for health, it was never backed by strong scientific evidence. This new study clarifies that even low-to-moderate levels of daily walking can trigger significant positive changes in the body. Walking helps improve blood flow to the brain, regulate mood-boosting chemicals, reduce inflammation, and improve heart and metabolic health, all of which are critical in preventing chronic diseases and enhancing lifespan.
Brain and Mental Health Benefits
Walking isn’t just good for the body—it’s powerful for the mind. The researchers observed that even light walking reduced the risk of cognitive decline and mental health disorders. Walking triggers the release of endorphins and BDNF (brain-derived neurotrophic factor)—a protein that supports brain cell growth and function. This helps reduce the risk of depression and keeps the brain sharp, especially with age.
It’s Never Too Late to Start Walking
The study included data from people aged 18 to 85, showing that benefits were seen across all age groups, with older adults gaining even greater protective effects. For individuals who are sedentary or recovering from illness, walking even 1,000 to 2,000 steps a day can be a meaningful first step toward better health.
Walking vs. Intensity
Interestingly, the study emphasized that it’s not just the number of steps but also how briskly you walk. A faster walking pace, even for short durations, was linked to stronger cardiovascular and mental health benefits. Researchers recommend aiming for a mix of total step count and moderate intensity walking bursts throughout the day.
How to Add More Steps to Your Day
Experts suggest simple tricks to increase daily steps:
- Take the stairs instead of the elevator
- Walk during phone calls
- Go for a short post-meal stroll
- Set reminders to take walking breaks every hour
- Park farther away or get off one stop earlier during commutes
This new research flips the script on step goals—showing that every step counts, and even walking less than 4,000 steps a day can drastically lower your risk of early death, dementia, and depression. So, don’t be discouraged if you can’t hit 10,000 steps—just keep moving. The path to better health might be shorter than you think.
