For most adults, around 7,000 steps a day is a realistic goal that brings real health benefits. A 2025 review of 57 studies, published in The Lancet Public Health, found that people who walked about 7,000 steps a day had a 47% lower risk of early death and a 38% lower risk of dementia than people who walked about 2,000. If you're well below 7,000, every extra step still counts.
Where does 10,000 steps come from?
The 10,000 steps target is widely reported to have started with a 1960s Japanese pedometer marketing campaign, not with research. It's a round number that's easy to remember, but it can feel out of reach for many people, and some give up altogether.
That doesn't mean 10,000 is wrong. As one of the 2025 study's authors put it, for people who are already active, 10,000 steps a day is great. It just isn't the only number that matters.
What the 2025 study found
Researchers at the University of Sydney and colleagues combined data from 57 studies carried out in more than ten countries between 2014 and 2025. Compared with walking about 2,000 steps a day, walking about 7,000 was linked to:
a 47% lower risk of early death
a 38% lower risk of dementia
a lower risk of heart and circulatory disease
fewer symptoms of depression
The researchers also found that benefits started well below 7,000. Going from 2,000 to 4,000 steps a day was linked to meaningful health gains.
These studies show links, not proof that steps alone cause the benefits. People who walk more may be healthier in other ways too. But the message is clear and encouraging: you don't need to hit 10,000 to benefit.
How steps fit with the NHS guidelines
The NHS recommends that adults do at least 150 minutes of moderate activity a week, plus strength exercises on at least two days. Brisk walking counts as moderate activity. A simple check is the talk test: if you can still talk but not sing, you're working at a moderate level.
So steps are a great foundation, especially if some of them are brisk. Just remember that walking doesn't replace strength training, which the NHS recommends as well.
10 easy ways to add more steps
Find your starting point. Check your average daily steps over a normal week before setting a goal.
Walk part of your journey. Get off the bus a stop early, or walk to Cambridge station instead of driving.
Take walking calls. Phone calls and one-to-one meetings often work just as well on the move.
Walk after meals. A 10-minute walk after lunch or dinner adds up quickly.
Take the stairs. Skip the lift whenever you can.
Break up sitting. Set a reminder to stand up and move every hour.
Park further away. Choose the far side of the car park.
Make it social. Walk with a friend, your family or the dog.
Explore Cambridge on foot. The river path to Grantchester Meadows, Coldham's Common and Cherry Hinton Hall are all great for a weekend walk.
Build up gradually. Add 500 to 1,000 steps a day to your average, and when that feels normal, add a little more.
Craig's tip: "Don't jump from 3,000 steps to 10,000 overnight. Find your weekly average, add 1,000 a day, and when that feels normal, add another 1,000. Small steps, literally, are what last."
Should you check with a doctor first?
Walking is safe for most people. The NHS advises speaking to your GP first if you've been inactive for a while or have a medical condition. If you get chest pain, unusual breathlessness, dizziness or calf pain when you walk, stop and get medical advice.
Getting more active with Clove Health in Cambridge
Our personal trainer and co-founder, Craig O'Connor, works alongside our doctors to help people get more active in a way that suits their health and their life. If you'd like to know your numbers first, our heart health checks look at your heart and circulation, and our private blood tests cover markers such as cholesterol and blood sugar.
Our doctor-led weight management programme also brings a doctor, a health coach and a personal trainer together.
Get in touch to ask about training with Craig
Frequently asked questions
Do steps from housework and shopping count? Yes. Every step counts, wherever it happens.
Is walking enough exercise on its own? It's a great start. To meet the NHS guidelines, add strength exercises on at least two days a week.
Are phone and watch step counts accurate? They're not perfect, but they're good enough to track your own trend over time, which is what matters most.
Does walking speed matter? Brisk walking counts as moderate activity towards the NHS's 150 minutes a week, so picking up the pace helps.
Sources
University of Sydney: Rethink the 10,000-a-day step goal, study suggests (summary of the 2025 Lancet Public Health review)
NHS: Benefits of exercise
This article is for general information and isn't a substitute for advice from a professional who knows your health history.
