How many steps per day should you take? Plus, 12 ways to get there
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Trying to get your steps in? Explore how many steps per day you need to maintain (or improve) your health. Plus, 12 tips to help you reach your daily walking goals.
If you’re a fitness person, have you checked your step count today? And if you have, how close are you to reaching 10,000?
When you started tracking your steps, you probably heard that this is the scientifically-backed goal to aim for, but does everyone really need to hit it daily? And if you’re not a big walker to begin with, that massive-sounding number may feel pretty daunting.
Still, getting steps in each day is important, no matter how many you log. The real question, of course, is how can you incorporate a few extra ones without derailing your busy life? Depending on your age, lifestyle, and fitness level, let’s figure out what a realistic goal is for you — and determine some easy steps (see what we did there?) toward reaching it.
What is a healthy number of steps per take for people to take?
When it comes to staying healthy, everyone’s needs are different. This applies to step counts too. While the idea of walking 10,000 steps a day is probably the gold standard, research shows you can still experience great health benefits with fewer steps.
Adults: Taking 8,000 to 10,000 steps each day has been linked with a lower risk of heart disease, improved weight management, and improved mental wellbeing for many adults. Consistently reaching that range may be enough to maintain your health and feel your best (as long as you also have healthy habits — like these 13). If you’re experiencing menopause, walking can also be a really supportive practice.
Older Adults: For adults who are 65 and older, staying active is key to maintaining mobility and preventing health issues, but the target doesn’t have to be as high. Around 6,000 to 8,000 steps per day can still provide major benefits, like reducing the risk of chronic diseases and improving balance. Walks, gardening, and just moving around the house can all help with healthy aging.
Children: Children and teenagers need more movement to support their growth and energy levels. Health experts recommend that younger age groups aim for 12,000 to 15,000 steps per day. This might sound like a lot, but kids naturally rack up steps through playing during recess, extracurricular sports, and other activities. Encouraging outdoor play or taking family walks outside can help them reach this target without making it feel like a chore.
How many steps per day will improve health?
You don’t have to hit a massive step count every day to start seeing improvements. Luckily, even a small increase in your daily movement can make a real difference in your mental and physical health. And even on the days when you don’t feel like doing much (we’ve all been there), encouraging yourself to get up and move a little can help you build stamina and create a sustainable habit.
Here’s how to focus on progress, not perfection, with your steps:
If you live a mostly sedentary lifestyle, aim to add about 1,000 to 2,000 extra steps to your daily routine.
If you’re moderately active, aiming for over 7,000-8,000 steps per day is a great way to improve health and maintain fitness. This amount is linked to lower rates of heart disease, better mood, and overall longevity.
If you’re already quite active, increasing your steps to 10,000 or more (and adding in more hills) may provide even greater benefits, like improved endurance, weight control, and stronger muscles.
What are the benefits of walking?
Walking is one of the simplest types of exercise, and the best part is, you can do it anywhere. It doesn’t matter if you live in a big city and work in an office or you’re out in the country and more of a homebody — there’s always a place to walk. And while walking isn’t as strenuous as running or as complicated as a workout class, it’s still great for your wellbeing.
Here are some of the ways the steps you take really can make a difference in your life:
Boosts heart health: Regular walking strengthens your heart and reduces your risk of cardiovascular diseases.
Helps with weight management: Walking burns calories, making it easier to maintain or lose weight.
Improves mood and mental health: Walking can reduce stress, anxiety, and symptoms of depression. It has also been shown to improve mental health and mood.
Strengthens muscles and bones: Walking helps build leg strength and supports bone density, reducing the risk of osteoporosis.
Supports better sleep: Daily movement promotes deeper, more restful sleep. (If you need help with this, these eight tips can help.)
Promotes longevity: Consistent walks have been linked to a longer, healthier life.
Improves digestion: Walking after meals can aid digestion and help regulate blood sugar levels.
Boosts creativity and focus: A short walk, especially outdoors, can help you think more clearly and brainstorm new ideas. It may also help you avoid developing dementia.
How to take more steps per day: 12 ways to work movement into your day
Getting in your steps doesn’t have to be a huge undertaking. You don’t need to carve out hours for long walks or hit the treadmill at your gym every day (unless you really want to). Instead, try to spread shorter bursts of activity throughout the day.
1. Take short walking breaks
Spending your days at work or school can mean you’re sitting for a long time. Try to take short breaks every hour where you stand up, stretch, and walk around for a few minutes. You can even pace while you’re on a phone call, or walk to the kitchen for a glass of water or your next cup of coffee. These short walks all help you rack up your step count, and can also help improve your focus and loosen up your body when you’re feeling tense.
💙 Heading out for five minutes — or 30? Add meditation to your steps with Tamara Levitt’s Mindful Walking series, perfect for any duration.
2. Use the stairs more often
Heading into the office? Choose the stairs over the elevator or escalator. Climbing just a few flights can add to your daily step total and help strengthen your legs. If you’re feeling tired, remember that you don’t have to walk all the way to the top floor. Just try a couple of flights at first. It might seem small, but it’s a habit with perks that add up.
3. Walk during phone calls or meetings
If you’re on a call that doesn’t require video, walk around the house while you talk, or take your virtual meeting outside for a short stroll. Wireless headphones can make the process more seamless.
4. Park farther away from your destination
When you’re running errands or going to work, park your car at the far end of the parking lot instead of near the entrance. Even taking just a few extra steps might can add up quickly over the course of a week. If you use a bus to get around, get off one stop early and walk the rest of the way.
5. Walk to nearby places
Skip the car and walk instead! Put on your sneakers and walk to grab coffee, visit a friend, or pick up a few groceries — it can easily increase your step count. If walking the full distance isn’t practical, consider parking a couple of streets away and just walking part of the route.
6. Schedule daily walks
Carve out time to take a walk every day. It can be a refreshing way to start the day, a lunchtime mind-clearer, an afternoon break, or an evening wind down. Even 15–30 minutes of walking can make you feel better.
💙 Need some encouragement? Press play on the Everyday Walk meditation by Dr. Eric López to help you get moving.
7. Explore new places
Walking feels less like exercise when you’re exploring somewhere new. Try visiting local parks, nature trails, or new neighborhoods to keep things interesting. If you have a free weekend or day off, plan a walk in a scenic area and enjoy the view.
8. Walking and talking
Walking can be more fun when you do it with others, so invite friends or family to join you. This helps you stay accountable and turns walking into a social activity you look forward to. If your friends don’t live nearby, talk on the phone while you walk. And if they’re not available at the same time as you, take on a virtual step challenge with them for a fun, competitive twist.
9. Take the long route wherever you go
Look for small ways to add extra steps by taking longer routes. Walk around the block instead of directly to your car, or choose the scenic path at the park. When you’re at the grocery store, walk up and down the aisles, even if you don’t need to. These little detours can seem small, but they add up to a higher step count over the course of the day.
10. Add tech to track your steps
Using a fitness tracker or a step-counting app can be motivating, as it gives you a clear picture of how much you’re moving each day. Many apps also let you set daily step goals or challenges, and celebrate when you reach them.
11. Turn sedentary screen time into step time
Watching TV or scrolling on your phone? Use this as a chance to move! Walk on the spot during commercials, pace around the room, or march in place while watching your favorite show. It’s a fun way to add movement without needing to focus too hard on it.
12. Dance or move at home
Looking for a fun way to get your steps in and boost your mood? Put on your favorite playlist and dance around the house. You’ll increase your step count without even realizing it.
How many steps per day FAQs
How many steps per day should I be taking?
For most adults, aiming for 8,000 to 10,000 steps per day is a great target to improve and maintain health. This amount is linked to a lower risk of chronic diseases and better overall fitness.
Children and teens typically need more steps—around 12,000 to 15,000—to support their growth and energy levels.
Older adults can benefit from 6,000 to 8,000 steps to help maintain mobility and reduce health risks.
If you’re not reaching these numbers yet, start by adding 1,000 to 2,000 steps per day and build gradually. Every extra step helps.
Is 10,000 steps a day absolutely necessary for good health?
Did you know the 10,000-step goal originally came from a 1960s marketing campaign — not a scientific study? While it’s a good target if it fits your lifestyle, research has shown that anything over 3,867 steps per day can lower the risk of heart disease and early death.
So, if you’re currently walking less, focus on increasing your steps gradually. If you’re already meeting this minimum, add more steps if you can. For each additional 1,000 steps you add, researchers found a dramatic reduction in mortality risk.
Should men and women have the same step goals?
Step goals for men and women are generally the same because the health benefits of walking apply to everyone. In fact, age, fitness level, and personal goals play a bigger role than gender.
Focus on finding a step count that works for you. While some people may naturally walk more than others because of their job, lifestyle, or where they live, you can still work to increase your step count to help promote better heart health, improved mood, and stronger muscles. Be as consistent as you can to get the best results.
Are all steps equal, or does walking speed matter?
All steps contribute to better health, but walking faster can increase the benefits by raising your heart rate and improving cardiovascular fitness.
However, slower, steady walking can help with mobility, circulation, and mental health, so if brisk walking isn’t possible, focus on adding more steps throughout the day.
Whether you walk quickly or slowly, aim to move regularly. Over time, you can gradually increase your pace, but remember that any movement is better than none.
How can I stay motivated to reach my step goals every day?
Setting small, realistic goals and tracking your progres can help you stay on track. A few of these goals might be:
Use fitness trackers and step-counting apps to keep the momentum going and remind you to walk when your schedule starts filling up (even more than it might already be!).
Walk with friends, family, or pets to make getting your steps fun and sociable.
Remember that you don’t need to log all your steps at once — try taking short walks during breaks or after meals.
Focus on how walking improves your mood, energy, and health, and recognize the progress you make, no matter how small.
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