Archive · 23 Sep 2026
How Many Steps Do You Really Need By Age?
The 10,000-step goal is a useful target for some people, but everyone does not need to reach it.
The right amount of walking depends on a person's age, health, fitness, and daily routine.
Children should be active for at least 60 minutes each day, using activities such as running, cycling, sports, or games.
Healthy adults may aim for about 7,000 to 10,000 steps a day.
People in their 60s may benefit from around 6,000 to 8,000 steps.
For people aged 70 and older, gradually doing more movement may matter more than reaching a specific number.
Strength and balance activities are important, especially for older adults.
Someone who is inactive can begin by adding 1,000 to 2,000 steps to their usual daily amount and should seek medical advice when needed.
The 10,000-step goal is not a universal requirement, and health benefits can occur at lower totals.
Children and teenagers aged 5-17 should prioritize at least 60 minutes of moderate-to-vigorous activity daily.
Generally healthy adults may use roughly 7,000-10,000 daily steps as a practical range.
Adults over 60 may benefit from about 6,000-8,000 steps, with benefits tending to level off at higher totals.
Older adults and people with health conditions should increase activity gradually and include strength and balance exercises.
- Who
- Children, adults, older adults, and people with mobility issues or chronic conditions.
- What
- Age-based guidance suggests that meaningful health benefits can occur below 10,000 steps per day.
- Why
- To encourage achievable physical activity while recognizing that movement needs vary by age, fitness, and health status.
- Children and teenagers
- A useful benchmark is around 10,000-12,000 steps, but the main recommendation is at least 60 minutes of moderate-to-vigorous activity daily.
- Adults aged 18-59
- Around 7,000-10,000 steps per day is presented as a practical range for generally healthy adults.
- Adults over 60
- Health benefits associated with increasing steps tend to level off around 6,000-8,000 steps.
- Adults aged 65 and above
- Balance and strength activities are also recommended alongside walking.
- Weekly adult activity
- The World Health Organization recommends 150-300 minutes of moderate activity per week for adults.
- Starting point
- Inactive people may begin by adding 1,000-2,000 steps to their usual daily total.
- 10,000-step evidence
- One study found lower mortality among middle-aged adults reaching at least 7,000 steps, while going beyond 10,000 showed no additional mortality benefit in that study.