How many steps a day should I actually aim for?

By Mert Yerekapan · Updated

Aim for around 7,000 to 8,000 steps a day. Large studies keep finding that the biggest health gains come from going from very little to about that level, and that the benefits flatten out after it. 10,000 steps is a nice round goal, but it isn't a magic number.

Where the 10,000 came from

It started as a marketing slogan for a Japanese pedometer in the 1960s. It sounded good and stuck. The research since then supports a more modest number, especially for people who are inactive now.

What the numbers mean

  • Under 4,000: quite low. Even adding 1,000 steps a day helps.
  • 4,000 to 7,000: decent. This is where most of the benefit comes from.
  • 7,000 to 10,000: very good, with smaller extra benefit.
  • Over 10,000: fine, and good if you enjoy it. Fewer additional gains for health.

Older adults seem to level off a bit earlier, often at around 6,000 to 7,000.

Raising your number without it feeling like a chore

Start from your current average. Check your phone for a week, then add 1,000 steps a day. Some easy ways:

  1. Walk for 10 minutes after one or two meals
  2. Take phone calls on your feet
  3. Park farther away or get off a stop early
  4. Take the stairs when it's a few floors

Each of these adds 1,000 steps or so, and together they put you at your target.

Steps versus workouts

Steps are about daily movement, and workouts are about training. They do different jobs. If you spend most of the day sitting, steps help with that. A 30 minute run won't undo 9 hours of sitting, but the two add up together. Keep your steps up on top of workouts, and on rest days use walking as light recovery.

Pace matters a bit too. Steps at a brisk pace count toward the weekly cardio guideline, as covered in does walking count as exercise.

If you log a brisk walk as a workout in Apple Health, it syncs to League of Fitness and counts toward your daily match, scored by heart rate zones. That gives the post-dinner walk a bit more point.

If you have joint pain, a heart condition or any health concern that limits walking, check with your doctor about a safe target.

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