How many steps a day do you really need? Here’s what the science says
10,000 steps a day? That number comes from a 1964 pedometer. A 2025 meta-analysis shows 7,000 steps get you most of the benefits.
10,000 steps a day has become gospel. But that number wasn’t born in a lab. It was born in a marketing campaign. A major review published in 2025 finally gives us a more realistic target.
Where does 10,000 steps come from?
In 1964, with the Tokyo Olympics around the corner, Japanese company Yamasa started selling a pedometer called the manpo-kei, which literally means “10,000-step meter.” The number was round, catchy and good for sales. It then spread around the world, all the way to becoming the default goal on countless watches and apps.
The catch: it was picked for commercial reasons, not because any study had found it to be the right threshold.
What the 2025 study says
In July 2025, a University of Sydney team led by Melody Ding published a meta-analysis of 57 studies from more than ten countries in The Lancet Public Health. The researchers compared the health of people taking different numbers of steps a day, using 2,000 steps as the baseline.
Their main findings:
- At 7,000 steps a day, the risk of death from all causes is 47% lower than at 2,000 steps, almost as low as at 10,000 steps.
- The risk of dementia is 38% lower. Going from 7,000 to 10,000 steps only adds about 7 more points.
- From 4,000 steps, the gains are already significant compared with 2,000.
- Past 7,000 steps, there are extra benefits for most measures, but they’re modest.
Worth keeping in mind: these figures describe associations seen across large populations, not a personal guarantee. People who walk more often have other habits that are good for their health, too.
The benchmarks at a glance
| Steps per day | What the research says |
|---|---|
| 2,000 | The study’s baseline, a very sedentary level |
| 4,000 | Health gains are already significant |
| 7,000 | Most of the observed benefits |
| 10,000 | A bonus, especially if you’re already active |
What about the official guidelines?
The WHO doesn’t think in steps. It thinks in minutes. Its 2020 guidelines recommend that adults get 150 to 300 minutes a week of moderate to vigorous physical activity. Brisk walking counts. According to the WHO, 31% of adults worldwide weren’t hitting that level in 2022.
To connect the two: 30 minutes of brisk walking, five days a week, covers the recommended minimum. And the WHO’s message is clear: even below that, every bit of movement still counts.
So how many should you aim for?
- Start from your own average. Check your week in Apple Health (iPhone) or Health Connect (Android). That’s your real starting point, not a number you found online.
- Add 1,000 to 2,000 steps. That’s roughly ten to twenty extra minutes of walking. Get off the train one stop early, or take a lap around the block after lunch.
- Make 7,000 your target. That’s where most of the observed benefits are.
- Over 10,000? Great. But no guilt if you’re not there.
One last tip: 7,000 steps every day beats a 20,000-step Sunday followed by a week on the couch. Consistency is also what makes a goal stick.
And with Kiwalk?
Kiwalk’s tiers are spread across your whole day, from your first step to the evening. Every tier you reach earns you Kiwis, and your steps are counted in the background, with nothing to start. No need to chase a magic number: every step counts.
Frequently asked questions
How far is 7,000 steps?
Around 5 km (about 3 miles) for an average stride of roughly 70 cm. The longer your stride, the fewer steps it takes to cover the same distance.
Do steps around the house count?
Yes. The studies look at your total for the day, wherever you walk.
Do I need to walk fast?
Not for your step count. But to meet the WHO guidelines, some of your walking should be at least moderate intensity: a pace where you can still talk, but not sing.
Sources
- Ding M. et al., “Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis,” The Lancet Public Health, 2025. PubMed
- University of Sydney via ScienceDaily, July 2025. ScienceDaily
- WHO, “Every move counts towards better health, says WHO,” November 25, 2020. who.int
- WHO, “Physical activity” fact sheet. who.int
- Futura Sciences, “Faut-il vraiment marcher 10 000 pas par jour minimum pour rester en forme ?” (in French). futura-sciences.com
This article is for general information only and isn’t a substitute for advice from a health professional.