Let’s face it! Working from home can make it too easy to stay glued to your desk all day. You might roll out of bed, start your laptop, and before you know it, it’s 5 PM and you’ve barely moved. But science says that making time for 7000 steps a day could quite literally add years to your life.
Recent studies show that even if you don’t hit the “10,000 steps” myth, 7000 steps per day can dramatically reduce your risk of early death, boost your energy, and sharpen your mind—especially if you make it a brisk walk that raises your heart rate. Physical activity is not a new concept here at Make It Click , and 7000 steps a day is another trick to add to staying well from home.
The Science Behind 7000 Steps A Day
In a JAMA Network Open study, researchers found that adults who walked at least 7000 steps a day had a 50-70% lower risk of premature death than those who took fewer steps.
Similarly, a 2025 report in The Lancet Public Health revealed that 7,000 steps a day can:
- Cut your risk of cardiovascular disease by 25%
- Lower dementia risk by 38%
- Reduce depression risk by 22%
- Decrease cancer-related mortality by 37%
What’s even better? You don’t need to hit the full 10,000 to see results – 7,000 is the sweet spot for long-term health.
How Long Does It Take to Walk 7000 Steps?
Let’s break it down:
- 7,000 steps ≈ 3 miles OR 4.8km
- At a brisk pace (around 100 steps per minute), it’ll take about 60 minutes of total walking per day.
You don’t need to do it all at once.
Try breaking it up into smaller chunks throughout the day:
- 10-minute brisk walk before work (≈ 1000 steps)
- 10-minute lunch walk (≈ 1000 steps)
- 10-minute post-meeting stroll (≈ 1000 steps)
- 30-minute evening walk (≈ 4000 steps)
That’s your 7,000 right there – no gym membership required.
Why Intensity Matters?
Not all steps are equal.
To get the real benefits of walking 7000 steps a day, your heart rate needs to rise.
The key is brisk walking—a pace that makes you breathe a little faster, but still allows you to talk. When your heart rate goes up, your body:
- Burns more fat and calories
- Strengthens your heart and lungs
- Improves circulation and energy levels
You can track your heart rate using a smartwatch or your phone. Aim for 50–70% of your maximum heart rate during these brisk walks.
The Mental Boost You Didn’t Expect
As someone who’s been working from home for years, I can tell you—my afternoon walks are sacred. They’re not just for fitness—they clear my head. When I started walking regularly, I noticed fewer 3 PM crashes, better focus, and a huge drop in stress levels.
It’s like hitting the reset button mid-day. You return to your desk refreshed, creative, and ready to tackle the rest of your to-do list.
Quick Tips to Get Your 7000 Steps In
- Walk during calls: Turn one-on-ones into walk-and-talks.
- Use micro-breaks: Get up and walk every 60–90 minutes.
- Step after meals: 10 minutes of light walking helps digestion and blood sugar.
- Make it fun: Create a playlist, or listen to podcasts while walking.
So lace up, step outside (or pace your living room), and Make It Click that the small steps really are the ones that change everything.
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