New Insights on Step Count: Why 7,000 Steps a Day Promote Longevity and Prevent Lifestyle Diseases

Target Steps = 10,000.
This catchy number, born from Japanese corporate marketing during the 1960s Tokyo Olympics, has dominated as a health indicator worldwide for over half a century. However, in July 2025, a meta-analysis published by an international research team from the University of Sydney, Australia, challenged this fixed notion.Financial Times

1. Overview of the Research and Main Findings

• Subjects: 161,000 adults from 57 cohort studies worldwide

• Method: Participants in each study were stratified by step count, and the association with a total of 10 diseases + overall mortality was analyzed

• Main Results

  • 7,000 steps/day reduced overall mortality risk by −47%

  • Cardiovascular diseases −25%, cancer −6%, type 2 diabetes −14%, dementia −38%, depression −22%, etc.

  • Even around 4,000 steps significantly reduced mortality and disease risk compared to "ultra-low activity (2,000 steps)"

  • For many outcomes, the effect gradually decreased and "plateaued" around 7,000-10,000 stepsNews-Medical

Comments from the Research Team
"10,000 steps are still beneficial, but realistically, around 7,000 steps is a cost-effective target. The key is not 'the more, the better,' but 'a little extra' in step count," said lead author Ding Ding.Financial Times

2. Reaction in Japan

As soon as the research results were covered by the 'New York Times' and major domestic newspapers, discussions heated up on X (formerly Twitter) and blogs.

Voices from Social Media (Excerpts)

• "10,000 steps every day is impossible, but 7,000 steps seem achievable"

• "Even 7,000 steps is a high hurdle for office workers"

• "Isn't reducing 'sitting time' more important than the numbers?"

• "As a gadget enthusiast, I reset my smartwatch's vibration notification to 7,000 steps"

3. Details of the Evidence ― Age, Gender, Walking Speed

According to additional data introduced by domestic media,

• For those under 60, 8,000-10,000 steps, for those over 60, 6,000-8,000 steps showed the greatest reduction in mortality riskSports Nutrition Web [Official Information Site of the Japan Sports Nutrition Association (SNDJ)]

• The contribution of walking speed is limited, and **"simply accumulating steps"** is the first step

• However, for cardiovascular diseasesfast walking + high step count showed better results

4. Expert Comments (Domestic)

• Public Health Physician and Nutritionist, Dr. Mariko Yamada

  "It's predictable that people without exercise habits would give up at '10,000 steps.' This time, the 'seemingly achievable yet unreachable goal' was specifically shown to be around 7,000 steps, which is significant."

• Physical Therapist and Master of Sports Science, Mr. Daiki Sato

  "The point that mental health indicators improved is noteworthy. Simply replacing commuting or shopping with 'active commuting' is sufficiently effective."

5. Practical Tips for Increasing Step Count

One Point
Setting the daily notification on a smartwatch or free step-counting app to **"6,500 steps"** can lower the psychological barrier to "realizing 7,000 steps."

6. Business Impact of the "7,000 Steps" Era

• Redesign of Healthcare App KPIs: More companies are expected to change the specification of receiving a badge for 10,000 steps a day to a two-tier system of "5,000 steps/7,000 steps."

• Corporate Welfare: The achievement criteria for walking challenges are lowered, increasing participation rates → reducing health insurance premiums

• Wearable Market: The entry barrier to low-cost smart rings/clip-type activity trackers is lowered, expanding demand among seniors

7. Challenges and Prospects

1. "Step Count Disparity" Issue

   • Even after the COVID-19 pandemic, those mainly working from home still average 3,000-4,000 steps

2. Generalizability of the Research

   • Data is skewed towards Western countries and Australia, with a lack of data from young people in Asia

3. Tracking Long-term Outcomes

   • To verify the cost-saving effect on healthcare expenses due to changes in step count goals, an international cohort study spanning over 10 years is necessary

Conclusion
The 7,000-step rule, which lightens the pressure of "having to walk every day" while rediscovering "walking" as a health investment. Whether the social media frenzy ends as a passing trend or progresses to social implementation depends on who and how the daily "extra 1,000 steps" are encouraged.