How Many Steps Should People Take Per Day on Average

Regular physical activity is critical to maintaining a healthy body weight, getting results, and supporting cardiometabolic health. Step-tracking has gained enormous popularity over the past decade as a way for people to increase their physical activity level without feeling like they have to spend every extra moment in the gym slogging it out on the treadmill or elliptical.

You’ve also likely heard that walking 10,000 steps a day is a good goal to aim for, and you may likely try to reach that goal each day.

But, where did the goal of 10,000 steps come from? More importantly, do you need to take that many steps to be healthy? What if you only walk 7,500 steps during the day and lift weights? Can you still be healthy?

Let’s discuss what the research says about how many steps you should take each day to be healthy.

The Origin of Walking 10,000 Steps Per Day to Be Healthy

While the notion of taking 10,000 steps per day to be healthy seems relatively new, the idea originated in Japan in the 1960s. It was popularized by a company selling a pedometer of all things, and the Japanese character for “10,000” resembles a person walking.[1] The company called its pedometer the “10,000-steps meter.”

Based on this, the notion of taking 10,000 steps per day to be healthy took root and grew in our collective subconscious.

It’s only in the last 15-20 years that fitness wearables and step tracking has become mainstream, and just recently have researchers been able to gather substantial enough amounts of walking data to discern how many steps people should take per day to be healthy.

How Many Steps Should People Take Per Day To Be Healthy?

Feeling a bit anxious that your smartwatch says you’ve only taken 3,500 steps today? Not sure where you’re going to find the time to accrue another 6,500 steps to hit your 10k step goal?

Take a deep breath and find comfort in the fact that you can still be healthy even if you don’t get 10,000 steps each day. The actual number of steps you should take per day to be healthy is far less.

Research from 2019 found that as few as 4,400 steps per day was enough to significantly lower mortality rates, compared to 2,700 steps per day. Mortality rates continued to decrease as individuals took more steps up to 7,500 steps per day, meaning that more than 7,500 steps/day did not continue to significantly lower mortality rates.[2]

Another study from 2022 found that the “optimal dose” (the number of steps at which the maximum risk for dementia was reduced) of steps was just shy of 10,000 steps at 9,826 steps per day. However, a 50% risk reduction was found when individuals walked just 3,826 steps per day.[3]

A 2020 study in nearly 5,000 adults found that individuals who walked 8,000 steps daily were half as likely to die early from heart disease or any other cause compared to those who walked just 4,000 steps per day.[4] Individuals who walked closer to 10,000 steps daily experienced slightly better results, but not significantly greater protection from dying earlier.

A 2022 review of 15 international cohorts found that taking more steps per day was associated with a progressively lower risk of all-cause mortality, but the benefits level off before 10,000 steps per day.[5]

The authors state that for individuals younger than 60 years old walking between 8,000-10,000 steps per day maintains health. Individuals older than 60 can maintain health taking between 6,000-8,000 steps per day.[5]

Most recently, a research paper published in JAMA Cardiology found that elderly women (63-99 years old) accumulating an average of just 3,600 steps per day had a 26% lower risk of developing heart failure.[6] To put things into perspective, the average number of steps a similarly aged US women takes is 2,340.

How Many Steps Should You Take Each Day on Average?

Based on all of these studies, it seems that younger adults should aim to take around 8,000 steps per day. Older adults can maintain health walking between 6,000-8,000 steps per day.

Taking more steps is perfectly fine, but it may not confer any additional health benefits.

How Many Steps for Weight Loss?

The exact number of steps you need to take to lose weight depends on a number of factors, including:

• Age
• Sex
• Current body weight
• How much weight you want to lose
• Intensity and duration of resistance training & cardio workouts
• How big of a calorie deficit you’re running

Keep in mind that any additional steps you’re taking will help you to lose weight as it will increase your overall daily energy expenditure, which is an important component of weight loss.

Walking, especially outdoors, can also improve mood, motivation, and creativity.

Tips to Increase Your Daily Step Count

If you’re looking to increase your daily step count, here are some important tips to keep in mind:

• Gradually increase your daily step total. In other words, if you’re currently not very active, don’t try hitting 10,000 or more steps immediately. Your feet, calves, ligaments, tendons, and joints aren’t ready for that amount of stress (even if it is relatively low impact). Gradually ramp up your walking duration by adding 250-500 steps per day and see how your body reacts.
• Create a daily walking schedule. Blocking out specific time each day to go on a walk can help to make increasing your daily step count a priority.
• Opt for the stairs instead of the escalator or elevator.
• Park at the back of the parking lot.
• Walk and talk. When taking phone calls, try to walk around (if possible). Encourage colleagues to embrace walking meetings instead of sitting around conference tables (again, if feasible).
• Use a fitness tracker. Simply having a fitness wearable (and wearing it) can serve as a reminder to get up and move around more during the day.
• Have a Support Group. Having help and receiving encouragement is critical during any health and fitness endeavor, be it losing weight, building muscle, or staying physically active. Support can come from your significant other, family members, co-workers, or gym buddies. You can also engage with other like-minded fitness enthusiasts when you sign up for our 8-week transformation challenge and download the FREE 1UP Fitness App. Within the app, you’ll gain access to FREE personalized diet and workout training that sets you up and helps you stick to your diet, training and achieve your personal fitness goals.

References

1. https://www.scientificamerican.com/article/you-dont-really-need-10-000-daily-steps-to-stay-healthy
2. Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019 Aug 1;179(8):1105-1112. doi: 10.1001/jamainternmed.2019.0899. PMID: 31141585; PMCID: PMC6547157.
3. Del Pozo Cruz B, Ahmadi M, Naismith SL, Stamatakis E. Association of Daily Step Count and Intensity with Incident Dementia in 78 430 Adults Living in the UK. JAMA Neurol. 2022 Oct 1;79(10):1059-1063. doi: 10.1001/jamaneurol.2022.2672. Erratum in: JAMA Neurol. 2022 Sep 9;:PMID: 36066874; PMCID: PMC9449869.
4. Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020 Mar 24;323(12):1151-1160. doi: 10.1001/jama.2020.1382. PMID: 32207799; PMCID: PMC:7093766.
5. Paluch AE, et al. Steps for Collaborative Health. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978.
6. LaMonte MJ, LaCroix AZ, Nguyen S, Evenson KR, Di C, Stefanick ML, Hyde ET, Anuskiewicz B, Eaton CB. Accelerometer-Measured Physical Activity, Sedentary Time, and Heart Failure Risk in Women Aged 63 to 99 Years. JAMA Cardiol. 2024 Apr 1;9(4):336-345. doi: 10.1001/jamacardio.2023.5692. PMID: 38381446; PMCID: PMC10882503.