The recommended number of steps to walk per day varies depending on age, fitness level, and health goals, but general guidelines are as follows:
- For most adults, aiming for about 8,000 to 10,000 steps per day is recommended for general health and fitness
- Adults aged 60 and older may benefit from a slightly lower target of 6,000 to 8,000 steps per day
- Studies show health benefits even at lower step counts, with as few as 4,000 steps per day reducing the risk of premature death, and benefits increasing with more steps
- The average U.S. adult currently takes about 3,000 to 4,000 steps daily, which is considered sedentary if below 5,000 steps
- It is advised to gradually increase your step count if you are currently low, adding small increments like 250-500 steps per day until reaching your goal
- The intensity of steps (pace) is less important than the total number of steps for reducing mortality risk
In summary, a practical target for most adults is to aim for 8,000 to 10,000 steps daily, adjusting downward with age or fitness level, and recognizing that even fewer steps can still provide meaningful health benefits. Incremental increases from your baseline are beneficial and should be personalized to your current activity level
