How Many Steps a Day is Healthy by Age?

The number of steps considered healthy per day varies by age. For children and teens, aiming for around 12,000 to 16,000 steps daily supports growth and high energy levels. Adults between 18 and 64 should generally target 7,000 to 10,000 steps to maintain overall health and fitness. For older adults aged 65 and above, a range of 6,000 to 8,000 steps is recommended, adjusted to suit mobility and health conditions. The focus should always be on consistent movement tailored to individual fitness levels rather than rigid targets.

Why Are Steps a Good Measure of Health?

Physical activity is a cornerstone of good health, and walking is one of the simplest and most effective ways to stay active. Regular movement contributes to improved cardiovascular health by promoting better circulation, reducing blood pressure, and lowering the risk of heart disease. Walking also aids in weight management by burning calories and improving metabolic health. Beyond physical benefits, walking has profound effects on mental well-being. Studies have shown that consistent daily movement can reduce stress, combat anxiety, and enhance mood through the release of endorphins.

For many, walking serves as a gateway to an active lifestyle, as it requires no special skills or equipment. Whether it's a brisk walk in the park or incidental steps taken during daily chores, every movement contributes to overall health.

The benefits of meeting daily step goals are well-documented in scientific research. A landmark study published in JAMA Internal Medicine found that individuals who averaged 7,500 steps per day had a significantly lower risk of premature mortality compared to those with sedentary lifestyles. Another study in The Lancet highlighted that walking at least 10,000 steps daily is associated with improved heart health and reduced risk of chronic diseases.

Moreover, research indicates that even modest step increases, such as moving from 4,000 to 6,000 steps per day, can yield measurable health benefits. This makes step tracking an effective strategy for individuals aiming to improve their health incrementally. The evidence reinforces that every step counts, underscoring the value of walking as a versatile, accessible form of exercise.

General Guidelines for Steps Per Day

One size does not fit all when it comes to step goals. Factors such as age, fitness level, and lifestyle play a significant role in determining an appropriate daily target.

• Age: Younger adults with higher energy levels may easily reach or exceed 10,000 steps, while older adults might aim for a lower but still beneficial target, such as 6,000–8,000 steps per day.
• Fitness Level: Beginners may start with smaller, manageable goals, gradually increasing their step count over time to avoid injury or burnout.
• Lifestyle: Sedentary individuals, office workers, or those with mobility challenges can focus on incremental improvements, such as adding 1,000–2,000 steps to their daily routine.

Customising step goals ensures that they remain achievable, sustainable, and aligned with an individual’s circumstances.

Recommended Steps Per Day by Age

Steps for Children and Teens (6-17 years)

Children and teens are naturally more active due to their energy levels, playtime, and participation in fun wellbeing activities like sports and games. Regular movement is vital for their physical growth, cognitive development, and overall well-being. Higher step counts help support strong bones, healthy weight, and cardiovascular fitness during these formative years.

Specific Numbers

Experts suggest a daily target of 12,000–16,000 steps for children and teens, with variations based on age, gender, and activity level. Boys often have slightly higher targets than girls due to natural differences in activity patterns.

Tips

• Active Play: Encourage outdoor games, such as tag, football, or skipping rope.
• Sports: Enroll them in organised sports like basketball, swimming, or dancing.
• Walking to School: Opt for walking or cycling to school when feasible to build steps into daily routines.
• Limit Screen Time: Balance sedentary activities like screen use with regular physical play.

Steps for Adults (18-64 years)

For adults, daily step goals help maintain overall health, improve fitness, and reduce the risk of lifestyle-related diseases such as heart disease, diabetes, and obesity. Regular walking supports stress reduction and enhances productivity, making it a practical and effective form of exercise.

Specific Numbers

A target of 7,000–10,000 steps per day is recommended, depending on individual health goals and activity levels. Sedentary individuals might aim for the lower range initially, while more active adults could target the higher end for added fitness benefits.

Tips

• Take the Stairs: Skip the lift or escalator when possible.
• Walking Breaks: Use lunch breaks or short intervals at work to walk around the block or office.
• Park Further Away: Choose parking spots farther from your destination to naturally add more steps.
• Schedule Walks: Incorporate morning or evening walks into your routine, even for just 10–15 minutes.

Steps for Older Adults (65+ years)

As individuals age, regular walking becomes essential for maintaining mobility, reducing the risk of falls, and promoting independence. Steps contribute to improved joint health, mental clarity, and emotional well-being, which can help reduce health costs over time. However, step targets should consider individual ability and health conditions.

Specific Numbers

Older adults should aim for 5,000–8,000 steps per day, adjusting targets to align with their physical capacity. Even lower step counts provide benefits, particularly for those recovering from illness or dealing with mobility challenges.

Tips

• Gentle Strolls: Take leisurely walks around the neighbourhood or in local parks.
• Group Activities: Join walking groups or senior fitness classes for social and physical engagement.
• Assistive Devices: Use mobility aids, such as walking sticks or frames, if needed, to ensure safety.
• Incorporate Everyday Movement: Gardening, light housework, or walking during errands can all contribute to step counts.

By tailoring step goals to each life stage, individuals can build sustainable habits that support health, fitness, and quality of life.

How to Track Your Steps Effectively

Fitness trackers and smartphones are among the most convenient tools for monitoring daily step counts. Devices like Fitbit, Garmin, and Apple Watch, as well as free apps on smartphones, provide detailed feedback on the number of steps taken, distance covered, and even calories burned. Many of these tools allow users to set personalised step goals and send reminders to stay active throughout the day. Wearable technology offers several advantages, including accuracy in step counting, motivational features such as gamified step challenges, and additional health metrics like heart rate monitoring. For a simpler alternative, pedometers can also effectively track steps without the added features.

For those who do not use wearable devices, manual tracking is still a practical option. One way to track steps is by measuring time spent walking. On average, 10 minutes of brisk walking equates to roughly 1,000 steps. Alternatively, you can count steps during specific activities, such as walking to the bus stop or doing household chores, and record these totals throughout the day in a notebook or app. Another method is to focus on landmark goals, such as walking a specific route or covering a certain distance, rather than relying on step counts.