Updated on November 3, 2025.
Research published in the journal The Lancet in 2025 found that walking more is linked to a lower risk of type 2 diabetes, along with several other chronic illnesses.
Experts examined the results of more than 90 studies to reach their conclusions. They found, compared to participants who averaged 2,000 steps each day, that those who took at least 7,000 steps each day had significantly reduced chances of developing:
- Cardiovascular disease (disease of the heart and blood vessels)
- Dementia
- Depression
- Type 2 diabetes
More walking was also tied to a smaller chance of dying from any disease during the period examined. Taking 7,000 steps is equivalent to walking about 3.5 miles, while 2,000 steps measures out to about 1 mile.
More reasons to get moving
Meaningful increases in physical activity can make a big difference in your health. In addition to protecting against chronic illnesses like type 2 diabetes, walking may also:
Help to maintain a healthy weight
Aerobic activities like walking, swimming or riding a bike can help you to burn calories, build muscle, and potentially lose extra pounds. Since obesity is a risk factor for several conditions—including type 2 diabetes—this contributes to lower disease risk, as well.
Boost your mood
Walking can increase your energy and lower stress levels.
Help you sleep better
Research suggests that people who walk, especially at a brisk pace, may get more quality sleep each night.
Improve thinking and memory
Walking helps to nourish brain tissue and promotes connections between neurons (nerve cells in the brain), which may help improve thinking and memory as you age.
Tips to get motivated
Try these tips that may help motivate you to get moving:
Track your steps
Logging the number of steps you take each day can help you see the progress you’re making and keep you motivated to continue moving.
Walk with a friend
Enlisting a walking buddy can help keep your commitment to moving, make you accountable to someone else, and increase your enjoyment. If friends are not available, try walking with your dog or listening to a podcast.
Treat yourself
Set an attainable goal for yourself—say, 30 minutes a day for a week. When you reach it, treat yourself while supporting your health goals, like talking on the phone with a friend or watching a movie on TV.
