The recommended number of daily steps for health benefits generally ranges between 7,000 and 10,000 steps per day for most adults. Recent research suggests that walking around 7,000 steps daily can significantly reduce health risks and increase longevity , with benefits continuing up to about 10,000 steps, though the extra benefit beyond 7,000 steps is relatively small. For older adults, the sweet spot might be slightly lower, around 6,000 to 8,000 steps per day. Importantly, even small increases in daily steps from baseline levels can improve health outcomes, especially for those who are currently sedentary. Key points:
- The traditional 10,000 steps per day goal originated from marketing, not science.
- Walking 7,000 steps per day offers meaningful health benefits, reducing risks of mortality, heart disease, and dementia.
- For adults younger than 60, benefits plateau around 8,000 to 10,000 steps; for older adults, benefits plateau at 6,000 to 8,000 steps.
- Any increase in steps, even from very low step counts, is beneficial.
- The pace or intensity of walking is less important than the total steps taken.
This means aiming for around 7,000 to 8,000 steps a day is a good, attainable target for most people to improve health, but any increase from your current level is valuable.
