For general health and fitness, most adults should aim to take between 8,000 and 10,000 steps per day. This range is based on a 2022 meta-analysis of multiple studies and is widely recommended to promote overall fitness
. However, the exact number of steps can vary depending on age, current fitness level, and personal health goals. Research also shows that significant health benefits can begin at lower step counts. For example, a large study found that older women who took about 4,400 steps daily had a 41% lower risk of death compared to those taking 2,700 steps, with benefits increasing up to around 7,500 steps before leveling off
. This suggests that even a modest increase in daily steps can improve health outcomes. The average adult in the U.S. typically takes about 3,000 to 4,000 steps per day, which is below these recommended targets
. National physical activity guidelines emphasize getting at least 150 minutes of moderate-intensity aerobic activity weekly, which can be translated into step goals but do not specify an exact number of steps
. In summary:
- Aim for 8,000–10,000 steps per day for general fitness
- Even 4,000–7,500 steps per day can reduce health risks, especially in older adults
- Start from your current baseline and gradually increase your steps to improve health
Walking more than your usual amount, regardless of a specific step count, is the key message for better health
