The number of steps recommended per day for health benefits is generally around 7,000 to 10,000 steps for most adults. Recent research suggests that walking about 7,000 steps per day delivers meaningful health benefits such as longer life and reduced risk of heart disease and dementia. The classic benchmark of 10,000 steps per day originated from a marketing goal rather than scientific evidence, but it remains a reasonable target for healthy adults. For older adults, a range of 6,000 to 8,000 steps may be more appropriate. Walking any amount, even below these numbers, can still provide health benefits and reducing sedentary time is important for overall health.
Recommended Daily Steps Summary
- About 7,000 steps per day provide significant health benefits like longer life and reduced disease risk.
- 10,000 steps per day is a reasonable goal for healthy adults but has limited additional benefits beyond 7,000.
- Adults aged 60 and over may benefit from 6,000 to 8,000 steps per day.
- Walking fewer than 5,000 steps per day is considered sedentary.
- Any increase in steps above a very low baseline improves health outcomes.
Context
- The average adult in the U.S. takes 3,000 to 4,000 steps per day.
- Benefits plateau after a certain number of steps, and intensity or pace is less important than total steps.
- Step counts as a health metric are practical but should be combined with other activity and lifestyle considerations.
This evidence is based on recent studies and reviews from sources such as The Lancet Public Health, Medical News Today, and university research findings from 2024 to 2025.
