New global research finds that even modest daily walking may dramatically reduce risks of dementia, depression, and other major diseases.
Written by Shimonto Chowdhury
If you’ve been trying to hit 10,000 steps a day and struggling, here’s some good news—you don’t need to.
A powerful new study published in The Lancet Public Health reveals that walking just 7,000 steps a day may be enough to significantly lower your risk of some of the most devastating health issues facing Indians today—including dementia, depression, heart disease, diabetes, and even cancer-related deaths.
This finding holds special relevance for northeast India, where long commutes and lifestyle shifts have made regular physical activity harder to maintain. But according to researchers, even small improvements in daily movement can have a big impact.
7,000 Steps May Cut Dementia Risk by Nearly 40%
The standout result from this global meta-analysis: a 38% lower chance of developing dementia among people walking 7,000 steps daily versus those walking just 2,000.
As India’s population ages, and conditions like Alzheimer’s become more common even in states like Tripura, this insight could be a game-changer for public health.
Walking Your Way Out of Depression
Beyond brain function, mental well-being got a boost too. The same 7,000-step benchmark was linked to a 22% drop in depressive symptoms—a powerful finding, especially in light of rising mental health concerns post-pandemic.
A Doctor-Free Prescription for Common Diseases
The research, based on 88 global studies involving over 1.6 lakh adults, showed that consistent walking at the 7,000-step level brought significant reductions in:
- 🧬 Diabetes (14%)
- 💔 Heart disease (25%)
- ☠️ Cancer-related deaths (37%)
- 🩹 Falls among older adults (28%)
- 🪦 Overall death risk (47%)
10,000 Steps Was a Myth — 7,000 Is the Science
Here’s the twist: the idea of 10,000 steps a day isn’t rooted in research—it began as a Japanese marketing slogan in the 1960s. Scientists say 7,000 steps is far more realistic, especially for working professionals, elderly citizens, and rural populations.
For many people in Tripura—whether in Agartala or remote hill villages—walking isn’t a luxury. It’s a built-in part of life. This study reinforces just how powerful that natural movement can be.
Start Where You Are—No Gear, No Gym Required
Health experts recommend building your daily step count gradually:
- Walk during calls or lunch breaks
- Use local footpaths or markets instead of vehicles
- Choose stairs over elevators
- Join neighbourhood morning walks or community fitness groups
Even adding 500 to 1,000 steps to your current routine is a step in the right direction.
The Study’s Limitations
The researchers were cautious to note:
- The dementia and cancer data came from a smaller subset of studies
- Age, frailty, and lifestyle weren’t consistently tracked across all datasets
Still, the overall findings had moderate to strong credibility, especially for cardiovascular and mental health outcomes.
Editor’s Note
This article is based on research findings from The Lancet Public Health (2025) and adapted for regional awareness by Tripura24.in.
Quick Facts
| Health Outcome | Risk Reduction with 7,000 Steps |
|---|---|
| Dementia | 38% |
| Depression | 22% |
| Heart Disease | 25% |
| Diabetes | 14% |
| Cancer Mortality | 37% |
| All-Cause Death | 47% |
Final Word: A Small Step for You, A Big Leap for Your Health
In a world full of gym hacks, diet trends, and high-tech health wearables, the simplest solution might still be the most effective—walk more, live better.
So if you’re reading this on your phone or desktop, why not put it down for 10 minutes and take a walk? Your future self will thank you.
