How many steps a day do you really need?
You do not need exactly 10,000 steps. In a large study of about 47,000 adults, the benefits kept growing up to about 6,000 to 8,000 steps a day for people 60 and older, and about 8,000 to 10,000 for younger adults. Any increase from where you are now is a step in the right direction.
Where 10,000 came from
The 10,000-steps goal is widely promoted, but the researchers who pooled 15 studies noted there was little evidence behind that exact number. It is a fine goal if you like it. It is not a pass-or-fail line.
What the study found
People who took more steps had a lower risk of dying during the study, up to a point. For adults 60 and older, the benefit leveled off around 6,000 to 8,000 steps. For adults under 60, it leveled off around 8,000 to 10,000. Even the second-lowest group, at about 5,800 steps, did much better than the lowest group, at about 3,500. This kind of study shows a strong link, not proof that steps alone cause the difference.
Steps after meals
When people broke up long periods of sitting with short, light walks, their blood sugar after meals was lower than when they kept sitting, and lower than with standing breaks. A few minutes of walking after a meal is an easy habit to try.
Easy ways to add steps
- Take a 10-minute walk after one meal a day.
- Walk while you talk on the phone.
- Park a little farther away, or get off the bus one stop early when it is safe.
- Take the stairs for one or two floors.
- Walk with a friend, a child, or a dog. It is easier to keep a habit with company.
If you have a health condition, or walking causes pain or shortness of breath, talk with a doctor about what is right for you. For a full routine, see Basic exercise patterns.
This is general information. For your own health, talk to a doctor.