New research published by The Lancet Public Health has found 7,000 steps a day can be enough to protect against a range of illnesses.

This is seen as a more realistic target than 10,000 steps – roughly five miles a day depending on stride length – which has been an unofficial guideline, but is not evidence-based.

The study, Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis analysed previous research and data on the health and activity of more than 160,000 adults around the world. Although some of the studies were small, the amount of data around step count has increased thanks to the use of measuring devices.

The health outcomes of those who walked 7,000 steps a day were compared with those who walked 2,000 steps a day and the data found this level of activity contributed to a 47 per cent lower risk of all-case mortality; a 25 per cent decrease in cardiovascular disease; a non-significant 6 per cent reduction in cancer but a 37 per cent lower risk of cancer mortality; a 14 per cent lower risk of type 2 diabetes: a 38 per cent decrease in dementia; a 22 per cent decrease in depressive symptoms and a 28 per cent lower risk of falls.

The study concluded that even modest step counts of 4,000 steps a day are linked to better health compared with very low step counts of 2,000.

For most health conditions the benefits tended to level off beyond 7,000 steps, although there were additional advantages to walking further for the heart.

The report says: “Although 10,000 steps per day can still be a viable target for those who are more active, 7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some.”

Researchers also say this is an easy target for actionable recommendations from policy makers and practitioners and less confusing than the World Health Organization guidelines of 150 minutes of moderate activity a week or 75 minutes of vigorous aerobic activity.

It was funded by the National Health and Medical Research Council, New South Wales Health and Ian Potter Foundation.