Recommended Steps per Day by Age | Howdy Health (2024)

Recommended Steps per Day by Age | Howdy Health (1)

Tracking how many steps we walk each can be a great motivator. Having a number, like 10,000 steps a day can help us act on moving more throughout our day, and during intentional bouts of physical activity. Still, this number can sometimes seem daunting.

Let’s Look at the Research

Are there health benefits below 10,000 steps? Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at:

  • 7,000-10,000 steps per day for adults aged 18-59 years1,2
  • 6,000-8,000 steps per day for adults aged 60+ years1
  • 7,500 steps per day for women aged 62-101 years.3

Though there is some variability between studies, there is a good amount of consistency to indicate that there may be a “sweet spot” for longevity somewhere between 6,000 – 10,000 steps depending on your age. And, interestingly, there was no significant association between step intensity and mortality, meaning that the decrease in risk of premature death was seen regardless of walking intensity (pace).

So, what if you don’t meet that step count? What if you’re starting a walking program? The science confirms that every bit counts and even small increases benefit your health.

A review of 17 studies among adults 18 years and older found that for each 1,000 step increase a day from baseline, there was a notable risk reduction in all-cause mortality as well as cardiovascular disease morbidity and mortality.4

Recommended Steps per Day by Age | Howdy Health (2)

Recommended Steps per Day by Age | Howdy Health (3)

Take More Steps During the Day

Try taking 1,000 more steps a day (or over the course of a few weeks) to add life to your years and years to your life! Keep adding a little more at a time – whatever your step goal – to benefit your health and longevity.

Need some motivation? Join Walk Through Texas History or the 10-10,000 Challenge to motivate you toward more steps each day.

  1. Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Gabriel KP, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Bjørge, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL, Yang S, Shiroma EJ, Fulton JE.Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts.The Lancet Public Health, 2022; 7 (3): e219 DOI:10.1016/S2468-2667(21)00302-9
  2. Paluch AE, Gabrieal KP, Fulton JE, Lewis CE, Schreiner PJ, Sternfeld B, Sidney S, Siddique J, Whitaker KM, Carnethon MR. Steps per day and all-cause mortality in middle-aged adults in the coronary artery risk development in young adults study. JAMA Network Open 2021; 4: e2124516. DOI: 10:1001/jamanetworkopen.2021.24516
  3. 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: 179: 1105-12.
  4. Hall KS, Hyde ET, Bassett DR, Carlson SA, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Kraus WE, Lee IM, Matthews CE, Omura JD, Paluch AE, Thomas WI, Fulton JE. Systematic review to the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. Int J Behav Nutr Phys Act 2020: 17:78.
Recommended Steps per Day by Age | Howdy Health (2024)

FAQs

Recommended Steps per Day by Age | Howdy Health? ›

Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at: 7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.

How many steps a day is healthy by age? ›

Continue increasing your daily steps until you're in the range of 6,000 to 8,000 steps if you're 60 or older, or 8,000 to 10,000 if you're younger. If you're already at the top of your range, keep it up. If you feel like you can do more, go for it. But don't worry if you can't hit a certain target.

How many steps should you walk a day for optimal health? ›

As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles. Most people in the United States only take 3,000–4,000 steps per day , which equates to about 1.5–2 miles.

Is 5000 steps a day good for seniors? ›

On average, many people strive to walk 10,000 steps per day as this count is linked to health benefits. Older adults may only need to walk 6,000–8,000 steps per day to gain similar benefits.

How far should a 70 year old walk every day? ›

Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.

How much should I walk for my age and weight? ›

A 2022 review concluded that the benefits probably level off before 10,000 steps per day, and that lower targets may be reasonable. For those aged up to 60 years, walking 8,000–10,000 steps a day may be enough to maintain health. After the age of 60, 6,000–8,000 appears to be sufficient.

Should seniors walk 10,000 steps a day? ›

According to the National Institutes of Health (NIH), healthy seniors should walk 7,000 – 10,000 steps per day. That's an average of three to three and a half miles throughout the course of a day.

Has anyone lost weight walking 10,000 steps a day? ›

After 30 days, I also noticed that I lost weight. At first, I was worried because I didn't feel like I was losing weight. I was still eating ice cream and potato chips, so I was surprised when I noticed that one month later, I lost three pounds. But what's even more surprising were my before and after pictures.

How many miles is 10 000 steps? ›

Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.

How many steps a day is considered active? ›

Sedentary is less than 5,000 steps per day. Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day.

How many steps are in 30 minutes of walking? ›

Remember: 1500 steps equals about 15 minutes of walking & 3000 steps equals about 30 minutes of walking. Your aim for week 1 is to add in an extra 1500 steps on three or more days this week to your baseline steps. This gives you a target to achieve a total step-count of at least ........................

How many steps should a 75 year old do? ›

Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.

Does walking on the spot count towards 10,000 steps? ›

Does walking on the spot count towards 10,000 steps? Walking on the spot counts towards your daily step count but it should not be used as a substitute for taking real walks outdoors or on a treadmill.

What time of day is best for seniors to walk? ›

Enhancing Sleep Quality

Starting a morning walk routine can actually improve your night-time sleep. The American Sleep Association has found that seniors who are physically active in the morning enjoy better sleep quality at night.

Is 6000 steps a day good for a 70 year old? ›

Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at: 7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.

How many steps are in 1 mile? ›

Based on an average step length of 2 1/2 feet, there are approximately 2,000 steps in 1 mile. You can use step-counting devices, such as pedometers and accelerometers, to help count your daily steps and set an appropriate daily step goal.

How many steps a day is considered really active? ›

Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.

Will I lose weight walking 10,000 steps a day? ›

According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.

Does walking 10,000 steps count as exercise? ›

Doing any physical exercise will help contribute to a calorie deficit which is required for weight loss. Specifically walking 10,000 steps a day has been linked with weight loss, however, it's not required and shouldn't be viewed as something mandatory in order for you to lose weight.

References

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