KATHMANDU: In 1960, a Japanese marketing company introduced a step-measuring device called the pedometer to promote commercial sponsorship. It marketed the device with the slogan “Manpokei,” meaning “10,000 steps meter.” Over time, this message spread globally, and 10,000 daily steps became a widely accepted benchmark for good health and longevity.

However, a recent study by Dr. Sudhir Kumar, a physician based in Hyderabad, India, has challenged this long-held belief. Published in The Lancet Public Health, the study suggests that 7,000 steps a day are sufficient for a long and healthy life. “Stop following 10,000 steps. Seven thousand steps is an excellent goal,” he states.

The study has naturally raised questions, as it challenges a belief established 66 years ago. However, it does not suggest that walking 10,000 steps is harmful. Instead, it emphasizes that the most significant health benefits occur between 2,000 and 7,000 steps, where the risk reduction curve is steepest. “If you are stuck at 2,000 steps, you will begin to feel a noticeable difference once you reach 7,000,” Dr. Kumar explains.

He also shared key physical and mental changes observed after reaching 7,000 steps through posts on Twitter (X), highlighting three major benefits:

First change: Up to 50 percent lower risk of death

Walking between 2,000 and 7,000 steps reduces the risk of heart disease and premature death by 47 percent. About 45 minutes of daily walking can cut overall mortality risk by nearly half.

Second change: Brain protection

Physical activity is essential not only for muscles but also for brain health. The study shows that the risk of dementia decreases by 38 percent, while symptoms of depression drop by 22 percent.

Third change: Disease prevention

The findings indicate a significant reduction in chronic diseases. The risk of type 2 diabetes declines by 14 percent, new heart disease cases by 25 percent, and cancer-related deaths by 37 percent.

The study further explains why 7,000 steps is considered optimal. The curve of risk reduction rises sharply between 2,000 and 7,000 steps, but beyond that point, the benefits continue at a slower rate. “After 7,000 steps, you still gain benefits, but the return on effort begins to decline. For the average person, 7,000 steps is the optimal point from a health perspective,” Dr. Kumar says.

The conclusion is clear: achieving longevity does not require becoming a marathon runner or strictly walking 10,000 steps every day. Instead, simple improvements in daily routine are enough. “If you are currently walking only 2,000 steps, you will start to feel a difference once you reach 7,000,” he adds.

The study ultimately positions 7,000 steps as a practical and effective target for a longer, healthier life. But the real question remains: how many steps do you walk each day? 2,000? 3,000? If so, it may be time to aim for 7,000.