Despite years of hype, the popular health goal of walking 10,000 steps a day may not be necessary after all, according to an analysis of over two dozen studies.

The idea that people should aim to take 10,000 steps a day for good health is so pervasive, it might seem like a grounded-in-science fact. In reality, there has never been proof that 10,000 is the “right” number. The goal is thought to have originated in a 1960s marketing campaign for an early step-counting device made in Japan: Its brand name was Manpo-kei, which translates to “10,000 steps meter.”

Now that everyone with a smartphone can easily track their daily steps, the question of how many steps is “enough” for good health is more pertinent than ever. And in recent years, a number of studies have suggested that people do not, in fact, have to achieve the 10,000 benchmark to reap substantial health rewards.

The new analysis, which pulled together findings from 31 studies, strengthens that case: It found that people who average 7,000 steps per day (roughly 3 miles of walking) have a much better health outlook than those who get 2,000 daily steps (which is considered the low end of “normal” for older adults). Beyond 7,000 steps, however, the benefits mostly level off.

What’s more, even modest activity increases—going from 2,000 daily steps to 4,000, for example—were linked to lower disease risks and a longer life.

The findings, published in the August issue of The Lancet Public Health, may be welcome news if the 10,000-step goal has so far eluded (or discouraged) you. If you currently get little exercise, then adding even a short walk everyday could be a good goal.

The step count sweet spot

For the analysis, researchers examined data from studies that objectively measured participants’ daily steps (by having them wear step-counting gadgets) and then tracked their long-term health outcomes over follow-up periods of up to 20 years. Many of the studies focused on adults ages 65 and older.

Overall, the researchers found, people who walked 7,000 steps a day were 47 percent less likely to die during the study period, versus those who averaged 2,000 steps per day. That included a 47 percent lower risk of death from heart disease or stroke, and a 37 percent reduction in the risk of dying from cancer. Meanwhile, their risks of developing heart disease, type 2 diabetes, dementia, or depression were cut by anywhere from 14 percent to 38 percent.

Those benefits, however, largely flattened out beyond 7,000 daily steps. People who averaged 10,000 steps did see some extra reduction in their risks of dementia, depression, and cardiovascular disease, as well as their risk of dying during the study period—but the differences were small.

Every step counts

So, is 7,000 the new 10,000? Not so fast. The findings actually aren’t that prescriptive. The analysis found that fewer daily steps were associated with major benefits, too. Participants who averaged 4,000 steps per day, for example, had a 36 percent lower risk of death than those who averaged 2,000 steps. As the study authors put it, “Every step counts.” People who are sedentary can potentially do a lot for their health by moving more—even if they fall short of 7,000 daily steps.

There is an important caveat here: These findings cannot prove that any amount of walking made people healthier. After all, if you’re in good health, it’s easier to be physically active. The studies in the analysis did try to account for that—by excluding people who were in poor health at the outset, for example. But there could be many other differences between people who walk very little and those who walk regularly, and studies cannot account for all of those differences.

That said, there’s a huge body of research pointing to the many health benefits of regular physical activity. So it is certainly reasonable to fit more walking time into your life. Similarly, if you’re already in the 10,000-step-per-day club and you feel good, keep it up: This study doesn’t mean that your efforts are for nothing or that you should step down your steps.

Different ways to move

Step counts are a simple way to track physical activity from walking—not only any walking that you do for exercise, but also the incidental steps you take throughout the day. However, as the study authors note, step counts don’t fully or accurately capture all types of aerobic exercise (the kind that gets your heart rate up)—like biking, swimming, taking a dance class, or doing yard work. And those activities definitely support your health, too.

The Physical Activity Guidelines for Americans encourage adults to get at least 150 minutes of moderate aerobic activity each week, as well as muscle-strengthening exercise at least twice a week. Brisk walking is given as just one example of moderate aerobic exercise. One of the most important things is to find activities you enjoy, since you’ll be more likely to stick with them for the long haul.

If walking for exercise does appeal to you, now you can rest assured that you’re doing your body (and mind) good even if you don’t reach 10,000 steps a day. Just keep moving.