10,000 steps a day? Hyderabad Apollo doctor reveals the real ‘sweet spot’

Walking 10,000 steps a day has long been seen as a gold standard for fitness — almost a one-size-fits-all solution for staying healthy. But a Hyderabad-based doctor says that number may be higher than necessary.

Dr Sudhir Kumar (MD, DM) from Apollo Hospitals has cited a recent study published in The Lancet Public Health, suggesting that around 7,000 steps a day could be the optimal target for longevity.

“Stop chasing 10,000 steps,” the doctor said, referencing the study. “The real ‘sweet spot’ for longevity is closer to 7,000 steps.”


According to him, the biggest gains come when people increase their activity levels from very low baselines. “If you are currently at 2,000 steps, reaching 7,000 can make a significant difference,” he noted.

The study indicates that moving from 2,000 to 7,000 daily steps can reduce the risk of early death and heart disease by as much as 47%. “You are essentially cutting your mortality risk in half by adding roughly a 45-minute walk to your routine,” he said.

Beyond physical health, the benefits extend to mental well-being. The data suggests a 38% reduction in dementia risk and a 22% drop in depressive symptoms for those maintaining around 7,000 steps daily.

The findings also point to lower risks of chronic diseases. Type 2 diabetes risk drops by 14%, new heart disease cases by 25%, and cancer-related deaths by 37%, according to the study cited.

Explaining why 7,000 steps stands out, Dr Kumar said the “risk reduction curve” is steepest between 2,000 and 7,000 steps. “Beyond that, the benefits continue, but the returns begin to level off,” he said, calling 7,000 steps an “efficient and achievable target” for most people.

The takeaway, he added, is simple: “You don’t need to run marathons or chase arbitrary numbers. Just moving more can dramatically improve your health.”