The recommended number of steps per day for health benefits depends on various factors like age and fitness level, but recent research suggests that aiming for about 7,000 steps a day offers meaningful health advantages. This number is linked to a significant reduction in risks of mortality, heart disease, dementia, depression, and type 2 diabetes. While 10,000 steps a day has long been considered a goal, studies show that the additional benefit beyond 7,000 steps is relatively small. Here are some key points:
- The average adult in the U.S. takes about 3,000 to 4,000 steps daily, which is considered sedentary if less than 5,000 steps.
- Walking 7,000 steps daily is associated with a 47% reduced risk of dying from any cause compared to 2,000 steps.
- For adults over 60, 6,000 to 8,000 steps per day is sufficient to see significant health benefits.
- For general fitness, 8,000 to 10,000 steps is a common recommendation, but not everyone needs to reach 10,000 steps.
- Even modest increases in steps from one’s baseline can improve health.
So a practical and effective daily step goal for most people is around 7,000 steps, adjusting for personal health and activity levels. Starting with fewer steps and gradually increasing is also beneficial for those with sedentary lifestyles or health conditions. This guidance emphasizes walking as an excellent way to improve cardiovascular health, weight management, bone density, muscle strength, and mental well-being.
