How Many Steps a Day Do You Really Need?
10,000 steps is the number everyone knows, but research suggests the benefits level off a bit earlier, and that every extra step helps when you’re starting from a low number. Here’s what a large study found, how to find your own starting point, and a free printable step log.
Key takeaways
- A 2022 analysis of 15 studies found the benefit of more steps leveled off at about 6,000–8,000 steps a day for adults 60 and over, and 8,000–10,000 for younger adults.
- More steps were linked to a lower risk of death, starting well below those numbers.
- Walking pace added little beyond the total number of steps.
- Start from your own average and add about 1,000 steps a day at a time.
What the research says
A large 2022 meta-analysis in The Lancet Public Health combined 15 studies of more than 47,000 adults, followed for a median of about 7 years (Paluch et al., 2022). It found:
| Group | Where the benefit leveled off |
|---|---|
| Adults aged 60 and over | About 6,000–8,000 steps a day |
| Adults under 60 | About 8,000–10,000 steps a day |
- More steps, lower risk. People who took more steps had a progressively lower risk of death, up to those levels.
- Pace mattered less. Walking speed didn’t add much once total steps were taken into account.
These are averages from observational studies, so they show a link rather than proving cause. But the message is encouraging: you don’t need to hit a magic number to benefit, and if you’re starting low, every extra step counts.
Where did 10,000 steps come from?
The 10,000 figure is a round number that became popular through pedometers and fitness trackers. It’s a good goal for many younger adults, but the research above suggests a slightly lower target is just as useful for many people, especially older adults.
Steps are also only one way to measure activity. The CDC recommends that adults get 150 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening activity on at least two days.
How to find your starting point
- Count for one normal week using your phone or a step tracker. Don’t change anything yet.
- Work out your daily average. Add up the week and divide by 7.
- Add about 1,000 steps a day to that average. That’s your goal for the next week or two, roughly an extra 10 minutes of walking.
- Repeat until you reach a level that suits your age and life, such as 7,000–8,000 or 8,000–10,000 steps.
Set a step or minute goal, free. The Walking Goal Tracker lets you set a daily goal in steps or minutes, log your walks and see your weekly progress.
Open the Walking Goal Tracker →Free printable step log
Write your steps each evening. The weekly average shows your progress far better than any single day.
4-Week Step Log
Starting average: ________ steps/day Week 1 goal: ________ steps/day
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Daily average |
|---|---|---|---|---|---|---|---|---|
| Week 1 | ||||||||
| Week 2 | ||||||||
| Week 3 | ||||||||
| Week 4 |
Best day: ________ steps What helped most: ______________________________
12 easy ways to add steps
- Take a 10-minute walk after one meal each day (about 1,000 steps).
- Walk while you’re on the phone.
- Get off the bus one stop early, or park farther away.
- Take the stairs for one or two floors.
- Walk to a colleague instead of sending a message.
- Set an hourly reminder to stand up and walk for two minutes.
- Walk around while the kettle boils or dinner cooks.
- Do a lap of the shop before you start your list.
- Have walking meetings or walking catch-ups with friends.
- Walk the long way to the toilet or printer at work.
- Plan a longer walk at the weekend.
- Try a 30-day walking challenge.
Work at a desk? See easy ways to move more at a desk job.
A reusable walking log, plus more. $12 The Complete Wellness Planner includes a printable walking log alongside habit, meal, water and sleep pages.
See the Complete Wellness Planner →Common questions
Do I really need 10,000 steps a day?
Not necessarily. A 2022 analysis of 15 studies found the benefit leveled off at about 6,000–8,000 steps a day for adults 60 and over, and about 8,000–10,000 for younger adults.
How many steps a day is a good start?
Start from your current daily average and add about 1,000 steps a day, which is roughly an extra 10 minutes of walking. Increase again every week or two.
Does walking speed matter?
In the 2022 analysis, the total number of steps mattered more than walking speed. Brisk walking still counts towards the CDC’s 150 minutes of moderate activity a week.
How many steps are in a 10-minute walk?
Roughly 1,000 steps for many adults at a brisk pace, though it varies with your height and speed.
Sources
- Paluch et al. (2022): Daily steps and all-cause mortality, a meta-analysis of 15 international cohorts. The Lancet Public Health, 7(3), e219–e228
- CDC: Adult Activity, An Overview
Related tools and guides
This guide is for general education and is not medical advice. See our Health Disclaimer and Editorial Policy.