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How many steps a day should you walk?

Aim for 7,000 to 10,000 steps a day, which is a solid target for most adults. Large studies show mortality risk drops sharply up to about 7,000–8,000 steps, then levels off around 6,000–8,000 steps after 60 and 8,000–10,000 steps under 60. Every extra step counts, especially if you start low.

Where does 10,000 steps come from?

Not a lab: an ad campaign. In 1965 a Japanese company launched a pedometer called manpo-kei, literally "10,000-step meter". The number was round and catchy, and it stuck. It is not wrong: recent research confirms it brings real benefits. But it is not a magic threshold.

What the studies say

A meta-analysis of 15 cohorts (about 47,000 adults, The Lancet Public Health, 2022): the more people walked, the lower their mortality risk, up to a plateau around 6,000–8,000 steps a day for adults 60+ and 8,000–10,000 for adults under 60.
A 2025 review (The Lancet Public Health): around 7,000 steps a day was linked to a much lower risk of death than 2,000 steps, along with less cardiovascular disease, dementia and depressive symptoms.
In older women (average age 72, JAMA Internal Medicine, 2019): benefits appeared from 4,400 steps a day and levelled off around 7,500.

In short: most of the benefit comes between 2,000 and 7,000 steps. Beyond that, walking still helps fitness, but the health effect grows more slowly.

How many steps a day by age

Age	Suggested target	Why
18–59	8,000 to 10,000 steps	Benefit plateau observed in this group (Lancet 2022)
60–69	6,000 to 8,000 steps	Benefits level off earlier
70+	4,000 to 7,500 steps	Benefits from 4,400 steps in older women (JAMA 2019)

These are population averages, not a prescription. If you have a health condition, ask your doctor.

How many steps a day for a woman?

Studies do not show a different need by sex: the same targets apply. The only practical difference is distance: a shorter stride means 10,000 steps covers slightly fewer miles (calculate your distance).

How many steps a day to lose weight?

There is no magic number. Walking burns energy, keeps you consistently active and pairs well with diet, but weight loss depends mostly on your overall balance. What works: raise your average gradually (say +1,000 steps a day each month) and keep it up, rather than hitting a huge number for two days and quitting.

The better approach: an average, not a daily number

Studies talk about average daily steps, measured over days or weeks. Hitting 10,000 steps every single day is exhausting and falls apart on the first rainy day. Averaging 8,000 steps over a month is more realistic: a quiet day is offset by a weekend walk.

To do that you need to know where you stand: how many steps are left this month, and how many per day. You can work it out with our monthly step goal calculator, or let Walkever do it automatically from Apple Health.

Sources

Paluch A.E. et al. "Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts". The Lancet Public Health, 2022.
Ding D. et al. "Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis". The Lancet Public Health, 2025.
Lee I-M. et al. "Association of Step Volume and Intensity With All-Cause Mortality in Older Women". JAMA Internal Medicine, 2019.
World Health Organization. Guidelines on physical activity and sedentary behaviour, 2020.

FAQ

Do I have to walk 10,000 steps a day?

No. It is a useful benchmark, but health benefits start well before it and level off around 7,000–10,000 steps depending on age.

How many steps a day is considered active?

Around 7,500 to 10,000 steps a day is commonly described as active. Under about 5,000 is usually considered sedentary.

How many steps a day is healthy?

About 7,000 to 8,000 steps a day for most adults, according to recent meta-analyses. The WHO also recommends 150 to 300 minutes of moderate activity per week.

How many steps a day for seniors?

Between 4,000 and 7,500 steps a day depending on fitness. Studies in older adults show benefits from 4,400 steps and a plateau around 7,500.