For most adults, aiming for about 8,000 to 10,000 steps per day is a reasonable target to maintain general fitness and health benefits
. Research shows that walking roughly 8,000 steps daily is linked to significant health benefits and a reduced risk of premature death
. However, benefits begin even at lower step counts. Studies indicate that taking around 4,000 steps per day already provides health improvements, and increasing steps progressively reduces mortality risk
. For older adults (60+ years), a slightly lower target of 6,000 to 8,000 steps per day is sufficient to maintain health
. The traditional 10,000 steps goal is not a strict requirement but a useful benchmark; health benefits tend to level off beyond this point, so more steps beyond 10,000 yield diminishing returns
. Importantly, any increase in daily steps from your baseline is beneficial, especially if you are currently less active
. In summary:
- Adults (18-59 years): Aim for 8,000–10,000 steps/day for optimal health
- Older adults (60+ years): Aim for 6,000–8,000 steps/day
- Less active individuals: Even increasing steps by 1,000 per day from baseline improves health
- The intensity of steps (walking pace) is less important than total steps taken
Meeting at least 150 minutes of moderate aerobic activity weekly (about 7,000–8,000 steps/day at a brisk pace) aligns well with these step goals and public health guidelines
. Therefore, a practical approach is to set a daily step goal in the 8,000–10,000 range if you are an adult, adjusting down slightly with age or fitness level, and focus on gradually increasing your steps if you are currently less active.
