The myth of the 10,000 steps a day, shattered: the new study that shows how many steps are sufficient for health and longevity. How much the Romanians go

If you are part of those who do not go to bed without ticking the 10,000 steps recommended daily, find out that a recent study shows, again, that this threshold is not necessarily necessary. Only 7,000 steps a day are sufficient to significantly reduce the risk of mortality.

7,000 daily steps reduce major risks to health and mortality shutterstock

Most smart phones and watches are scheduled to encourage us to reach the 10,000 steps goal, but in recent years the researchers have wanted to find out how solid the scientific basis of this recommendation is.

Recently, the scientific magazine The Lancet Public Health He has published an analysis of 57 studies on this topic, concluding that the real difference for health takes 7,000 steps per day.

“Compared to only 2,000 steps per day, 7,000 is associated with a 47% lower mortality risk for any reason, a 25% lower risk of heart disease and a 47% lower risk of death ”the research shows.

The same analysis indicates that this daily activity level reduces the risk of cancer by 6% and the risk of 37% cancer. It also decreases the risk of type 2 diabetes by 14%, by 38% the risk of dementia, with 22% the risk of depression and 28% the risk of falling.

Next, you will discover details about these discoveries, their implications for our health and how to compare the level of physical activity of Romanians with that of other countries.

7,000 steps a day: a new threshold for better health

“Although 10,000 steps a day can remain an achieveable goal for more active people, 7,000 steps have been associated with significant health improvements and can be a more realistic and easier purpose for others.”states the study authors.

The researchers, however, emphasize that some of these benefits have a lower degree of scientific certainty, being supported by a smaller number of studies – such as the connection between the number of steps and the incidence of cancer or the deaths caused by heart disease.

The authors also recognize that the studies analyzed may contain certain errors, as it does not specify the age or degree of fragility of the participants. For this reason, the continuation of the research is necessary.

However, this analysis is noted by the very large number of participants: over 160,000 people. In fact, it is the largest study conducted so far on this subject.

Recent steps Studies: More than number matters and the rhythm

Most of the studies that investigated the connection between the number of steps taken daily and the health benefits have focused on mortality or the incidence of cardiovascular disease.

Moreover, a study published in Journal of the American College of Cardiology suggested that the optimal number of steps for heart health is between 7,000 and 9,000.

In addition, this study emphasized the importance of walking rhythm. The authors noticed that the people who were going faster had better results in terms of mortality rate, thus recommending walking at an alert pace.

The data provided by the new study on the impact of daily steps on cognitive decline, physical state, mental health and cancer incidence bring important news to the scientific community.

Also in 2025, Oxford University published an article in British Journal of Sports Medicine which confirms the connection between the number of steps taken and a low cancer risk. People who were taking 7,000 steps a day had a 11% lower risk compared to those who took 5,000 steps.

How much the Romanians go compared to the rest of the world

According to a 2017 study, Romanians were taking an average of below 5,000 steps per day, a level considered insufficient to maintain good health.

More recent data, extracted from the Garmin Connect application in 2024, indicates that users in Romania registered an average of about 8,025 steps daily – a significant jump compared to the previous figures. However, it is important to note that these data come exclusively from the users of the Garmin application, a probably more active and more concerned segment. Therefore, these statistics do not necessarily reflect the physical activity of the entire Romanian population.

Globally, the average of daily steps, according to the same application, was about 8,317 steps last year. Among the most active countries / territories were Hong Kong (former British colony, now in China's administration), with an average of 10,340 steps per day, followed by South Korea and New Zealand. At the opposite end, Indonesia recorded one of the lowest environments, with about 5,375 steps daily. Again, however, it should be mentioned that these figures are not representative on a national scale in any cases, but only reflect the users of the application.

In the absence of updated data, Romania remains among the European countries with a moderate level of walking, but still far from the ideal threshold for health.

It is certain that, although there are differences between urban and rural areas, every extra step matters to physical and mental health, and adapting physical activity to their own capabilities remains essential. Whether you live in a crowded city or in a quieter area, the gradual growth of physical activity can bring important benefits to the general well-being.

Where does the idea of the 10,000 steps a day come from

This idea comes from the 1960s, when a pedometer called in Japan has been launched in Japan “Manpo-Ki”which in literal translation means “10,000 steps”.

The figure was chosen rather as an effective marketing strategy – it was easy to keep in mind, and the Japanese ideogram associated with the silhouette of a running man. Thus, the goal of 10,000 steps became popular without having a solid scientific basis in the back.