The recommended number of steps to take per day varies based on age, fitness level, and health goals, but recent research and expert consensus suggest that aiming for around 7,000 steps daily provides meaningful health benefits. This includes a significantly lower risk of death from all causes, reduced risks of heart disease, dementia, depression, and diabetes. Here are key points on daily step recommendations:
- For most adults up to age 60, about 7,000 to 10,000 steps per day is a common target to maintain health and reduce mortality risk, with studies showing diminishing returns beyond 7,000 steps for longevity benefits.
- Adults over 60 may benefit from 6,000 to 8,000 steps daily for similar health effects.
- The traditional 10,000-step goal originated as a marketing figure and is not strictly backed by scientific evidence.
- Even smaller increases in daily steps, starting from very low activity levels (below 2,500 steps), are beneficial for health.
- Step intensity (pace) is less important than the total number of steps for reducing health risks.
- For weight loss and specific fitness goals, higher steps like 10,000 or more may be helpful.
Overall, targeting at least 7,000 steps per day is a practical and evidence- supported recommendation for most adults to improve health and longevity, with adjustments based on individual circumstances and goals.