Most of the studies were conducted in the U.S., the UK, or Japan. The participants were men or women of all ages, with or without known health conditions. The number of steps was measured using step-counting devices, like accelerometers and pedometers.

Walking 7,000 steps per day (compared to 2,000 steps) was associated with the following:

20% lower risk of all-cause mortality (moderate certainty)
25% lower risk of cardiovascular disease (moderate certainty)
47% lower risk of cardiovascular disease mortality (low certainty)
37% lower risk of cancer mortality, but not incidence (moderate certainty)
14% lower risk of type 2 diabetes (moderate certainty)
38% lower risk of dementia (moderate certainty)
22% lower risk of depression symptoms (moderate certainty)
28% lower risk of falls (very low certainty)

An increase in daily step count from 7,000 to 12,000 steps was associated with further improvements in the risks of all-cause mortality, cardiovascular disease, cancer mortality, and depression symptoms. Also, improvements were observed in almost all outcomes with as little as 3,000 steps per day compared to fewer steps.

In dose-response analyses, there was a steady reduction in the risks of cancer, type 2 diabetes, and depression symptoms with more daily steps up to at least 12,000 steps per day. However, for all-cause mortality, cardiovascular disease, cardiovascular disease mortality, cancer mortality, and dementia, the benefits were largely obtained once the participants reached between 4,800 and 8,800 steps per day.

The association between daily step count and the risk of major health events

Steps per day	All-cause mortality	Cardiovascular disease incidence	Cardiovascular disease mortality	Cancer incidence	Cancer mortality	Type 2 diabetes incidence	Dementia	Depressive symptoms	Falls
2,000	Reference	Reference	Reference	Reference	Reference	Reference	Reference	Reference	Reference
3,000	–23%	–7%	–26%	–1%	–18%	–3%	–10%	–5%	–7%
4,000	–36%	–13%	–39%	–3%	–28%	–6%	–19%	–9%	–14%
5,000	–43%	–18%	–45%	–4%	–34%	–9%	–27%	–14%	–20%
6,000	–46%	–22%	–47%	–5%	–36%	–12%	–33%	–18%	–24%
7,000	–47%	–25%	–47%	–6%	–37%	–14%	–38%	–22%	–28%
8,000	–48%	–27%	–46%	–7%	–37%	–17%	–42%	–26%	–30%
9,000	–48%	–29%	–44%	–9%	–38%	–19%	–44%	–29%	–30%
10,000	–48%	–30%	–44%	–10%	–40%	–22%	–45%	–33%	–30%
11,000	–51%	–31%	–46%	–11%	–44%	–24%	–44%	–36%	–27%
12,000	–55%	–31%	–52%	–12%	–50%	–27%	–42%	–39%	–22%

Rethinking daily step count: Is 7,000 the new 10,000? Original paper