Walking is free, low-impact and easy to fit in. Small changes to your day can add thousands of steps.
Key ideas
- A 2022 analysis of 15 studies linked more daily steps to a lower risk of early death.
- The benefits leveled off at around 6,000 to 8,000 steps a day for adults 60 and older, and 8,000 to 10,000 for younger adults.
- Brisk walking counts toward the weekly target of 150 minutes of moderate activity.
- Short walks spread through the day add up.
Walking is one of the easiest ways to be more active. It needs no equipment or gym membership, and you can do it almost anywhere.
How many steps do you need?
The 10,000-step target is widely quoted, but it didn’t come from a health study. It’s usually traced back to marketing for a Japanese pedometer in the 1960s.
Research gives a more useful picture. A 2022 analysis in The Lancet Public Health pooled data from 15 studies of about 47,000 adults. More steps per day were linked to a lower risk of death from any cause, with the benefits leveling off at around:
| Age | Steps per day where benefits leveled off |
|---|---|
| 60 and older | About 6,000 to 8,000 |
| Under 60 | About 8,000 to 10,000 |
If you currently walk 3,000 steps a day, getting to 5,000 is a meaningful improvement, even though it’s far from 10,000.
Easy ways to add steps
- Walk while you talk. Take phone calls on your feet, or suggest a walking meeting.
- Take the stairs for a few floors instead of the elevator.
- Park farther away, or get off the bus one stop early.
- Walk after meals. A 10-minute walk after lunch or dinner is an easy habit to repeat.
- Make errands active. Walk to nearby stores, the post office or a friend’s house.
- Set a reminder to get up and move for a few minutes every hour you sit.
Small step
Check your current daily average on your phone or tracker before setting a goal. Then aim for about 1,000 more steps a day, and raise the goal again once that feels normal.
Making walks count as exercise
A brisk walk, fast enough that you can talk but not sing, counts as moderate activity. That means regular brisk walks can cover most or all of the 150 weekly minutes recommended in the Physical Activity Guidelines for Americans.
Staying safe
Wear comfortable, supportive shoes, and choose well-lit routes if you walk early or late. In hot weather, walk during the cooler parts of the day and carry water.
A note on health
If you have a health condition that affects your balance, joints or heart, ask your doctor how to build up your walking safely.
Make it a daily walk
Pick one walk to repeat at the same time every day, such as after lunch. Doing it in the same situation helps it become automatic, as our guide to how habits form explains.
Still wondering?
Is 10,000 steps a day the right goal?
It isn’t a scientific cutoff. Research suggests the benefits rise with more steps and level off somewhere between 6,000 and 10,000 a day, depending on age. Any increase from your current level is worthwhile.
Does walking speed matter?
A brisk pace, about 2.5 miles per hour or faster, counts as moderate activity. In the 2022 analysis, though, the total number of steps mattered more than pace.
Do I need a fitness tracker?
No. Most smartphones count steps automatically, and you can also simply time your walks.
This article is general information about everyday health habits, not medical advice. If you have a health condition, are pregnant or take regular medication, talk to your doctor or another qualified health professional before making big changes to your diet, activity or sleep. Figures come from US public health sources such as the CDC, HHS and the Dietary Guidelines for Americans.