Daily steps
How many steps actually matter, and why 10,000 is not a magic number.
2 min read
Walking more is one of the simplest health wins, and you do not need 10,000 steps to get most of it.
Where the benefit levels off
- Adults 60 and over6,000 to 8,000
- Adults under 608,000 to 10,000
40 to 53% lower
risk of death in the most active step groups compared with the least[1]
Add steps without trying
- Walk after meals. Ten minutes after lunch and dinner adds up fast.
- Take calls standing. Pace while you talk.
- Stairs. Skip the lift for a few floors.
Strong evidence
More daily steps went with lower risk, and the benefit levelled off at a lower count for older adults.[1]
Key points
- Walking more is one of the simplest health wins.
- The benefit levels off around 8,000 to 10,000 steps under 60, and 6,000 to 8,000 from 60.
- Walk after meals, take calls standing and use the stairs.
Up next
- Building habits that last: Steps and sessions only add up if they become habits.
Sources
- [1] Paluch AE et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health 2022;7(3):e219-e228.
- [2] Bull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54:1451-1462.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.