How Many Steps a Day Do You Really Need?

Ten thousand steps has become the default goal on fitness trackers around the world. But the number was popularized decades ago as part of a pedometer advertising campaign rather than as a medical guideline. So what should you aim for?

Unsubscribe

More than you do now is a good start

Research on walking has generally found that moving more is linked with better health, and that the biggest change happens when people go from very little activity to some activity. In other words, if you currently walk 3,000 steps a day, getting to 5,000 or 6,000 is meaningful progress, even if you never reach 10,000.

Email Subscribe

What the official guidelines say

Public health guidance in the US recommends that adults aim for about 150 minutes of moderate activity a week, such as brisk walking. That works out to roughly 30 minutes on five days. A brisk half-hour walk is typically around 3,000 to 4,000 steps on its own.

Easy ways to add steps

• Take a 10-minute walk after meals.
• Walk while you are on phone calls.
• Park at the far end of the lot, or get off the bus a stop early.
• Take the stairs for one or two floors.
• Set a reminder to stand up and move every hour.

Pace matters too

A brisk walk, where you can talk but not sing, counts as moderate exercise. Mixing some faster walking into your day is a simple way to get more benefit from the same amount of time.

Print this article Manage email preferences