Nils Behrens: 7,000 Steps Daily – The Underestimated Key to Your Longevity

Less is more: Why 7,000 steps are sufficient

"10,000 steps a day" – this phrase has ingrained itself in our health culture. But what if this goal isn't necessary? A recent meta-analysis, published on lifespan.io, makes it clear: Just 7,000 steps a day can drastically reduce the risk of premature death – regardless of age or gender.

For those who believe they need to jog through the city park daily or achieve 15,000 steps to age healthily, here's some good news: The dose makes the difference – but it's smaller than you think.

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The data situation: What the research really says

The analysis is based on over 15 studies with more than 47,000 participants. The researchers showed that between 6,000 and 8,000 steps per day a so-called plateau occurs, where the health benefits do not significantly increase further.

Particularly interesting for those interested in longevity:

• The risk of death decreased significantly with just 7,000 steps per day.
• The difference between 7,000 and 10,000 steps was marginal.
• The health benefits applied regardless of intensity or speed – it's about the sum, not the speed.

By the way, the goal of 10,000 steps originally comes not from medicine, but from a Japanese advertising campaign of the 1960s - without scientific basis.

Longevity begins in everyday life, not in the gym.

Anyone seriously concerned with a healthy, long life knows: Exercise is one of the four main pillars of longevity - along with nutrition, regeneration, and emotional health. It is always apparent: It doesn't have to be extreme, but it has to be regular.

What does this mean specifically for your daily life?

• 7,000 steps correspond to about an hour of leisurely walking.
• Whoever uses a standing desk, integrates short walks into their daily routine, or regularly chooses stairs over an elevator, quickly reaches the goal.
• Also, according to research, three to four shorter movement sessions of 15–20 minutes distributed throughout the day show comparable effects.

The key point: Consistency beats intensity. And this is exactly what makes this approach so compatible with a modern lifestyle.

Nils Behrens, Chief Brand Officer of Sunday Natural

Why steps are better than a strict training plan

Many longevity enthusiasts rely on intense workout routines or wearables that track VO₂ max, HRV, and sleep phases. That's exciting – but not necessary to lay the foundation.

Movement in the form of steps is one of the most accessible yet effective longevity interventions overall. It strengthens the cardiovascular system, reduces systemic inflammation, stabilizes blood sugar, and protects the brain.

In the Healthwise podcast episode with longevity coach Nico Airone, it became clear: Steps are also the easiest entry point for maintaining functional fitness in old age – especially for people who (still) cannot relate to strength training.

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An underestimated biohack with long-term effects

What makes steps so special in the context of longevity?

• They increase the NEAT level (Non-Exercise Activity Thermogenesis) – that is, the daily calorie burning outside of sports.
• They have anti-inflammatory effects, which in turn is a key factor for healthy aging.
• They promote cognitive health, by increasing blood flow to the brain.
• And they help stabilize the circadian rhythm when combined with daylight – an underrated lever for better sleep.

Conclusion: 7,000 steps are the new 10,000

If you consider longevity not as a competitive sport, but as a lifestyle, remember this simple principle: Go. Every day. As often as possible. As naturally as possible. You don't need a personal trainer, no gym and no app. Just a body that wants to move - and 7,000 good reasons to give it to him.

Nils Behrens is the Chief Brand Officer of Sunday Natural and host of the podcast HEALTHWISE. In addition, the sought-after health expert teaches as a lecturer at the Fresenius University of Applied Sciences. Previously, Behrens worked for over 12 years as Chief Marketing Officer of the Lanserhof Group and host of the successful "Forever Young" podcast.

Here you will find all columns by Nils Behrens