The Number of Steps per Day to Target for Your Age and Sex

In generaladults under age 60 should aim for 8,000 to 10,000 steps per dayand those older than age 60 should aim for 6,000 to 8,000 steps per day. Most Americans take between 4,000 and 5,000 steps per daywhich is usually insufficient.

Steps per Day Goals for Adults

Ten thousand steps per day is a commonly cited goal when it comes to improving your health. But factors such as agesexand occupation may influence the best step count for you.

To determine the best step goal for most peoplea meta-analysis of 15 studies published from 1999 to 2018 of 47,000 adults was performed. The researchers examined how the number of steps people take affected their disease risk and lifespan.

They found that 10,000 steps per day doesn’t always mean people are healthier. There is a point at which the number of steps taken per day levels off when it comes to improving health. Taking more than a certain range of steps per day doesn’t lower the risk of disease or death.

• For adults younger than 608,000 and 10,000 steps per day were associated with a decreased risk of death.
• For adults older than 606,000 to 8,000 steps per day achieved a lowered risk of mortality.
  

Another observational meta-analysis followed the activity levels of almost 230,000 adults (18 years of age and older) across 17 studies. This study looked at the risk of death by heart disease (cardiovascular disease).

According to their findings:

• Taking at least 2,300 steps per day lowered the risk of death from cardiovascular disease.
• For every 500 more average steps per daythe risk was lowered by another 7%.
• For every 1,000 more average steps a daythe risk was lowered by another 15%.
• Walking at least 3,900 steps per day was associated with a lower risk of death from any cause.
  

Steps per Day Goals for Women

For adult females between 18 and 59 yearsa meta-analysis of 15 studies showed that walking between 6,000 and 8,000 steps a day has the greatest effect on lowering the risk of disease and reducing the risk of death. Walking more than this is also finebut the study didn’t show that it lowered risks further.

Another study of 17,000 women 45 years of age and older looked at how daily steps related to death from any cause. The mean age in this study was 72. It showed that women who took 4,400 steps per day were much less likely to die from any cause than those who took 2,700 steps per day.

The study showed that up to 7,500 steps per day is associated with a lower death ratebut increasing steps beyond that does not reduce the risk of mortality.

Steps per Day Goals for Men

There is less data about men than women regarding how a daily step count affects health and longevity. Howeverthe general guidelines for recommended steps per day for adults will apply to all sexes.

One older study broke out some information about steps by sex. This large analysis examined 837 articles about step data in adults between the ages of 20 and 65. It showed that men who took 12,500 steps per day had a 50% reduced prevalence of depression compared to men who took fewer than 5,000 steps per day.

The same study showed that for men already taking an average of 2,000 steps per dayadding another 2,000 steps was associated with a reduced waist circumference of 1 inch (2.8 centimeters).

Steps per Day Goals for Children

In generalmost children do not get enough physical activity every day. Kids need twice the activity adults do. Just as it’s difficult to define the “right” or most optimal steps per day for adultsit is also challenging to determine it for children.

Howeverone systematic review determined that between the ages of 5 and 19children and teenagers should get 12,000 steps per day. It is unclearhoweverif most children reach that goal.

A 2024 research review found that studies assessing step counts for children and adolescents reported a range of 13,000–16,000 daily steps on average. Some studieshoweverreported average steps of 10,000-13,000and some even reported average step counts of less than 10,000 steps per day.

Measuring daily steps in children may be too complex for many parents and teachers. The Centers for Disease Control and Prevention (CDC) offers a different metric. The CDC recommends 60 minutes of activity per day for children and teens between the ages of 6 and 17but does not specify a step count.

How Aging Affects Average Daily Step Count

People tend to take fewer steps as they age. Children engage in more active playboth at home and in schooland take more steps while doing so. Teens tend to take fewer steps as they approach adulthoodand as school-supported physical activity decreases and then ends.

According to some older studiesthe average number of steps people take per day by age and sex is as follows:

• Boys: 12,000 to 16,000
• Girls: 10,000 to 13,000
• Adolescents up to age 18 years: 8,000 to 9,000
• Adults: 6,500
  

Which Jobs Provide More Steps per Day?

Some paid or volunteer occupations lend themselves to higher step counts during work.

One study compared office workers with delivery workers. All wore pedometers to measure their daily step counts. The more time people spend sittingthe higher their waist circumference and cholesterol levels are. People in this study who had metabolic syndrome took fewer steps.

Metabolic syndrome is defined as having a combination of conditionsincluding high blood pressurehigh blood sugar, abnormal levels of cholesterol and fat in the bloodand excess abdominal fat. Metabolic syndrome raises the risk of heart disease. type 2 diabetesand stroke.

A 2016 Bureau of Labor Statistics report noted that people in these occupations spend most of their workday standing or walking as opposed to sitting:

• Wait staff: 96%
• Welderscuttersand welder fitters: 90%
• Retail salespeople: 89%
• Electricians: 88%
• Pharmacists: 78%
• Elementary school teachers: 75%
• Physical therapists: 73%
• Childcare workers: 68%

How to Increase Your Average Step Count

You can increase your activity in ways that are convenient to your life. People may find it challenging to get in 10,000 steps per day. Focusing on getting in enough steps may mean being creative and making time for walking or running daily.

Some ideas include:

• Cut back on social media: Many people spend about two hours on social media dailywhich could be spent walking (or doing both at the same time if using a treadmill).
• Engage with a group: Combining a social activity with a physical one can help you meet goals. Look for ways to join a physical activity or sport with a faith-basedcommunityor charitable group.
• Find some motivation: Meeting a friend to walk with or listening to upbeat music while on the treadmill are two ways to help you find the motivation to get the steps in each day.
• Make personal goals: Set some goals for increasing activity during the day or week. A simple goal can be taking a walk three or more days a week. A more ambitious goal could be training for a charity walk or run.
• Set a schedule: Marking off time each day can help you get enough steps or meet other fitness goals.
• Take multiple walk breaks: The recommended 30 minutes of activity a day need not be done all at oncebut rather could be done in increments throughout the day.
• Think about multitasking: Walking or biking to work or schoolor while running errandsis a way to accomplish a task while incorporating physical activity.
• Try activities other than walking: Steps can be acquired in ways other than walkingsuch as runningwalking up stepsand dancing. Keeping track of steps can help people increase their activity levelsespecially when they also set goals.
• Walk a dog: Walking your dog or offering to walk a dog for a friend can help you take more daily steps.
  

Disabilities and Chronic Illness

People who live with a disability from traumabirthor chronic illness also benefit from becoming more active. Howeverit may take more effortcreativityand thoughtespecially for those with reduced mobility. People who live with a health condition should consult their healthcare providers when starting or making changes to activity levels.

The Department of Health and Human Services recommends that people who live with a disability engage in strength training when possible. Doing an activity that involves all the major muscle groups at least two days a week may have health benefits. In additionat least 150 minutes of moderate-intensity exercise is also advisedand even more time and greater intensitywhen possible.

Asking others to help in meeting activity goals may be the key to achieving them. Friendsfamilycommunity membersand other care partners are often ready and willing to help if they're given instructions on how to do so.

The goal is to avoid inactivity whenever possible. While this might not always be realistic or feasiblepeople who live with a disability benefit from physical activity as much as anyone else does.