This recent article examines the number of steps necessary to help us achieve and maintain better cognitive, mental, and physical health (ie, a lower risk of death from all causes, heart disease, cancer, type 2 diabetes, dementia, depression symptoms, and risk of falls). I often share articles like these with clients, encouraging them to move more and better. Simple and effective, walking is an important part of living a healthier, pain-free life.

This paper presents a systematic review of 57 studies and a meta-analysis of 31 studies published between 2014 and 2025. It gives an overview of our current understanding of how steps (walking) correlate to health.

Combining and comparing the studies, Ding et al found that the highest (health) return on (steps) investment is achieved between 5,000 and 7,000 steps daily. 

Fewer than 5000 steps result in a negligible return. More than 7,000 steps, or 3.5 miles, result in a diminishing return - your steps become less valuable in terms of health when you exceed the 7,000-step threshold.

Please note that your steps never become worthless! The return per step merely lessens or plateaus. Past 7,000, your steps still have value.

The authors do point out that their review compares studies with similar but often not equal variables. In other words, keep in mind that they did not compare apples to apples exactly.

Regardless, movement, being in motion, is vital to our well-being. We are too sedentary for too long and too often. A daily walk of 7,000 steps or more is a great start.

-Willem