How Many Steps a Day Do You Really Need? What the Research and CDC Say

Is 10,000 Steps a Day Really Necessary?

The 10,000-step goal is famous, but it did not start as a medical recommendation. Researchers wanted to know how many steps actually make a difference, so a large team pooled data from 15 studies of adults around the world, published in The Lancet Public Health in 2022 and funded by the CDC.

They found that taking more steps each day was linked with a steadily lower risk of dying from any cause, up to a point. For adults 60 and older, the benefit leveled off around 6,000 to 8,000 steps a day. For adults younger than 60, it leveled off around 8,000 to 10,000 steps a day. In other words, 10,000 is not a magic number, and for many people fewer steps still bring real benefits.

Daily Step Goals by Age

Here is a simple way to think about it, based on that research:

• Adults 18 to 59: aim for about 8,000 to 10,000 steps a day.
• Adults 60 and older: aim for about 6,000 to 8,000 steps a day.
• Kids and teens 6 to 17: the CDC recommends 60 minutes or more of activity every day rather than a step count.

Not sure where you land? Use our free Daily Steps Calculator by Age to see your range and a gentle week-by-week plan to build up.

What the CDC Recommends

The CDC frames activity in minutes rather than steps. Adults need at least 150 minutes a week of moderate-intensity activity, such as brisk walking, which could be 30 minutes a day, 5 days a week. Adults also need muscle-strengthening activity on at least 2 days a week. Adults 65 and older should add activities that improve balance, like standing on one foot or walking heel to toe.

A good rule of thumb: if you can talk but not sing while you walk, you are probably at a moderate pace.

10 Easy Ways to Add More Steps

• Take a 10-minute walk after meals.
• Walk while you talk on the phone.
• Park at the far end of the lot.
• Take the stairs when you can.
• Set a reminder to stand and move every hour.
• Walk a lap of the store before you shop.
• Make one coffee or catch-up a walking meeting.
• Walk the dog an extra block.
• Break it up: three 10-minute walks count too.
• Increase gradually, about 1,000 extra steps a day each week or two.

How Nutrition and Movement Work Together

Movement is one piece of feeling well. Balanced meals give you steadier energy to stay active, and a short walk after eating is a simple habit many people enjoy. If energy crashes or cravings get in the way of moving more, it may be worth looking at what and when you eat. Learn more about nutrition for steady energy and blood sugar.

Frequently Asked Questions