Age is just a number – and so is your daily steps total

Your fitness tracker might be lying to you. That 10,000-step target flashing on your wrist? It didn't come from decades of careful research.

- Jack McNamara, senior lecturer in clinical exercise physiology at the University of East London.

A major new study has found that 7,000 steps a day dramatically cuts your risk of death and disease. And more steps bring even greater benefits.

People hitting 7,000 daily steps had a 47 per cent lower risk of dying prematurely than those managing just 2,000 steps, plus extra protection against heart disease, cancer and dementia.

And age changes everything, too. If you're over 60, you hit maximum benefits at 6,000 to 8,000 daily steps. Under 60? You need 8,000 to 10,000 steps for the same protection. Your 70-year-old neighbour gets 77 per cent lower heart disease risk at just 4,500 steps daily.