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How many steps a day is good?
For health, about 8,000–10,000 steps a day for adults under 60 and 6,000–8,000 for adults over 60. In a 2022 analysis of 15 studies with about 47,000 people, the risk of dying early fell steadily with more daily steps and levelled off around those numbers. The famous 10,000 isn't a magic line, and from a low base every extra 1,000 steps helps. The average American adult takes about 5,000.
Steps a day by activity level
| Steps a day | Distance | Woman70 kg | Man85 kg |
|---|---|---|---|
| Sedentaryunder 5,000 | 2.8 km1.7 mi | 100 | 130 |
| Low active5,000–7,499 | 4.2 km2.6 mi | 140 | 190 |
| Somewhat active7,500–9,999 | 5.6 km3.5 mi | 190 | 250 |
| Active10,000–12,499 | 7.0 km4.4 mi | 240 | 310 |
| Highly active12,500 or more | 8.8 km5.5 mi | 300 | 390 |
What the research says
The 2022 meta-analysis pooled 15 cohorts from four continents, with step counts measured by devices rather than recalled. Compared with the lowest group (about 3,500 steps a day), people in the higher groups had a 40–53% lower risk of dying during follow-up. The benefit flattened at about 6,000–8,000 steps a day in adults over 60 and 8,000–10,000 in younger adults. Walking pace mattered less than the total once steps were accounted for.
How many steps does the average person take?
About 5,000 a day for American adults, measured with pedometers (5,117 in a national sample), with men a little above and women a little below. Device data from many countries put typical adults at roughly 4,000–7,000. That's why "low active" is the most common row in the table above, and why moving from 5,000 to 7,500 is a realistic first goal.
Do you need 10,000 steps a day?
No. The number comes from a 1960s Japanese pedometer called "manpo-kei", literally "10,000-step meter": a round, catchy goal rather than a research result. It's a fine target if you like it and it's realistic for you, but the health gains come mostly before it. For weight, it's one tool among several: 10,000 steps adds roughly 120 calories a day over 5,000 for the woman above (calories burned walking 10,000 steps).
Is 6,000 steps a day good?
Yes, for many people. It's in the healthy range for adults over 60, and a big step up from the sedentary 3,000–4,000 many adults average on desk days. Under 60, aim to work up toward 8,000 over a few months, adding about 1,000 a day every couple of weeks.
How long does it take to walk 10,000 steps?
At a steady walk of about 100–110 steps a minute, 10,000 steps is roughly 1½ hours, or 7.0 km (4.4 miles) at 170 cm. Few people walk it in one go: on a typical day, 3,000–5,000 steps come from just moving around, so a 30–45 minute walk takes most people to 8,000–10,000.
Easy ways to add steps
- A 10-minute walk after each meal adds about 3,000 steps a day.
- Walk during phone calls; take the stairs; park further away.
- Get off the bus a stop early, or walk to the shops.
- Raise your goal gradually: your phone's weekly average is the number to beat.
For weight loss, see how many steps a day to lose weight; to compare walking with running, walking vs running. Work out a walk with the walking calorie calculator.
Sources
- Paluch AE, Bajpai S, Bassett DR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health 2022;7(3):e219–e228.
- Tudor-Locke C, Bassett DR. How many steps/day are enough? Preliminary pedometer indices for public health. Sports Med 2004;34(1):1–8.
- Bassett DR, Wyatt HR, Thompson H, Peters JC, Hill JO. Pedometer-measured physical activity and health behaviors in U.S. adults. Med Sci Sports Exerc 2010;42(10):1819–1825.