Not Everyone Needs 10,000 Steps! An Expert Reveals the Right Step Goal for Your Age and Health
Plus get pro tips to squeeze in a little extra movement to your daily routine
Whether you’re looking for a form of low-impact exercise, a physical activity to help clear your mind or simply a way—quite literally—to stretch your legs, walking has you covered. (It’s no surprise more than 57 percent of Woman’s World readers say it’s their favorite form of exercise) But when it comes to how many steps you actually need to improve your health, is 10,000 a day still the ultimate goal for everyone? In a word, no. Here we reveal a doctor-recommended steps-per-day goal by age, plus pro tips to squeeze a little more movement into your day.
Where did the 10,000 steps a day goal come from?
Take a quick scroll through your social media and you’ll find users explaining how getting 10,000 steps a day helps with everything from weight loss to better sleep to a brighter mood. But have you ever wondered why everyone recommends a daily step count of 10,000?
“The idea that everyone needs 10,000 steps a day actually began as a 1960s marketing campaign in Japan, not a medical guideline,” says Diane Alexander, MD, FACS of Artisan. “A pedometer called the Manpo-kei (meaning ‘10,000-step meter’) was released around the 1964 Tokyo Olympics, and the catchy number stuck.”
Woman's World Answers
Recommended steps-per-day goal by age, according to doctors
When we think of exercise, we don’t always consider having different needs by age, despite all the changes that happen in our bodies over time. But it’s not a bad idea to do so. In fact, Dr. Alexander says “step needs vary with age,” and gave a breakdown for the ideal steps-per-day goal by age.
| Steps-per-day goal | |
| Ages 20 to 30 | 8,000 to 10,000 steps |
| Ages 30 to 60 | 7,000 to 10,000 steps |
| Ages 60+ | 6,000 to 8,000 steps |
“The evidence suggests these ranges promote longevity—you don’t necessarily need to hit 10,000 steps a day, especially as you get older,” explains Dr. Alexander. “The key is staying active for your age. Even a moderate step count, if done regularly, improves health compared to being sedentary.”
The CDC recommends 150 minutes of moderate-intensity exercise per week, or about 30 minutes a day, five days a week, for optimal health. A 30-minute walk will help you clock about 3,000 steps, depending on your pace and fitness level.
The health benefits of just 7,000 steps a day
While your daily step needs change with age, research shows sneaking in a little extra movement significantly improves your wellbeing. A new study published in The Lancet found that participants who got 7,000 steps per day experienced the following reductions in health risks compared to those who took 2,000 steps per day:
- 47% lower risk of dying from any cause
- 47% lower risk of dying from cardiovascular disease
- 38% lower risk of developing dementia
- 37% lower risk of dying from cancer
- 28% lower risk of falling
- 25% lower risk of developing cardiovascular disease
- 22% lower risk of experiencing depressive symptoms
- 14% lower risk of developing type 2 diabetes
Easy ways to add more steps to your daily routine
Finding it challenging to hit the recommended steps-per-day goal for your age? “Time constraints are the #1 barrier,” says Dr. Alexander. “Busy work and family schedules make it hard to fit in walks and daily fitness activities. Many people also struggle with a lack of motivation or energy—if you’re tired or not in the habit of exercise, it can be tough to start moving.”
If you want to make a change and add more walking into your daily life but aren’t sure how, Dr. Alexander has some tips:
Park a little further
“Take the stairs instead of the elevator, park farther away in parking lots or even get off the bus one stop early—all those extra steps add up,” says Dr. Alexander.
Try a tracker
“Set an achievable daily step goal to start (if you’re currently at 3,000 steps, aim for 5,000) and use a pedometer or smartphone app to track your progress,” says Dr. Alexander. “Seeing your steps can motivate you to reach the next milestone.”
Make it social
“Find a walking buddy or join a walking group to stay motivated,” says Dr. Alexander. “Walking with friends, family, or even a dog turns exercise into a fun, social activity (and you’re more likely to stick with it when others join in).”
Break up sitting time
“If you have a desk job or long hours spent sitting, build in short ‘walk breaks,’” says Dr. Alexander. “For example, take a five-minute walk every hour or have walking phone calls. Frequent little bursts of steps can really boost your total by day’s end.”
Have fun
“Choose walking routes you enjoy or listen to music/podcasts to make it pleasurable,” says Dr. Alexander. “Try to fit walking into things you already do—for instance, walk while you’re on a call or take an evening stroll to unwind. The easier and more fun you make it, the more likely you’ll do it every day.”
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