The generally recommended number of daily steps for adults to gain health benefits is around 7,000 to 10,000 steps per day. Research suggests that taking at least 7,000 steps daily can significantly reduce the risk of mortality and various diseases, with some evidence that health benefits continue up to 10,000 steps. Even smaller increases in step count from a low baseline still contribute positively to health.
Key Recommendations
- 7,000 steps per day: A more attainable and effective target for reducing risk of death, heart disease, and dementia compared to walking only 2,000 steps a day.
- 7,000 to 10,000 steps per day: This range is often cited as the sweet spot for longevity and overall health for adults under 60 years old.
- Older adults (60+ years): Around 6,000 to 8,000 steps per day may be sufficient to see significant health benefits.
- Start low and increase gradually: Any increase from very low step counts (below 2,000) is beneficial, and adding about 1,000 steps more per day over time can improve health.
Practical Notes
- The traditional goal of 10,000 steps comes from a mix of marketing and some studies but the science shows health benefits begin at a lower, more achievable level of around 7,000 steps.
- Walking intensity (pace) is less important than overall step volume for reducing mortality risk.
- Incorporate walking into daily routines in small ways to reach these targets comfortably.
In summary, aiming for at least 7,000 steps per day is a good general goal, with up to 10,000 steps for additional benefits if possible. For those less active, even smaller increases in steps will provide health advantages.
