Getting enough physical activity each day is an important part of maintaining good health and preventing chronic diseases like obesity, heart disease, and diabetes. With wearable fitness trackers like Fitbits and smartphone apps, it’s easy to count your daily steps. But how many steps should you aim for each day to be considered “active”? The general recommendation is to get at least 7,000-8,000 steps per day. However, the right step goal can vary widely depending on your current activity level, health status, and fitness goals. This article will explore the research behind daily step recommendations and provide tips on how to increase your daily step count.
How Many Steps are Recommended Per Day?
Most experts recommend getting at least 7,000 to 8,000 steps per day for optimal health. Here’s an overview of common daily step recommendations:
- 7,000-8,000 steps per day: Considered an “active” lifestyle
- 5,000 steps per day: The minimum for a “somewhat active” lifestyle
- 10,000+ steps per day: Ideal for weight loss and improved health
These general recommendations are based on extensive research on the health benefits associated with different step counts. Let’s take a closer look at what the research says:
Below 5,000 Steps Per Day
Getting fewer than 5,000 steps per day is considered a “sedentary” activity level. Studies show that getting fewer than 5,000 steps daily is associated with a higher risk of obesity, high blood pressure, high cholesterol, and blood sugar problems (1, 2). Sedentary behaviors like sitting for long periods are also linked to increased inflammation and higher risk of developing chronic diseases and conditions like heart disease, diabetes, and cancer (3, 4).
5,000-7,499 Steps Per Day
Hitting 5,000 steps per day at least puts you in the “low active” category and offers some health benefits compared to a more sedentary lifestyle. However, most research suggests that getting at least 7,000-7,500 steps per day is needed to significantly reduce the risk of obesity, heart disease, diabetes, and premature death (1, 5).
7,500-9,999 Steps Per Day
Getting 7,500 to 9,999 steps per day qualifies as an “active” lifestyle. Studies consistently show that in this range, individuals have a much lower risk of obesity, chronic diseases, and premature death compared to those getting fewer steps (5, 6, 7). For example, one study found women who walked 7,500 steps per day had a 41% lower risk of dying compared to women walking fewer than 5,000 steps daily (7).
10,000+ Steps Per Day
Aiming for over 10,000 steps daily puts you in the “highly active” category and offers maximum health and weight loss benefits. Research indicates that getting over 10,000 steps per day promotes more weight loss compared to getting fewer steps when following a reduced-calorie diet (8). Increased step counts also improve risk factors for heart disease and diabetes, such as lowered blood pressure and blood sugar levels (9, 10).
How Step Targets Vary By Age and Health Status
While 7,000-8,000 steps per day is recommended for most healthy adults, ideal step counts can vary based on your age and health status:
Older Adults
For adults over age 65, aiming for slightly lower step counts around 6,000-8,500 steps per day may be sufficient for health benefits (11). This lower range accommodates the natural slowdown in activity that occurs with aging. Adding extra steps provides cardiovascular benefits and helps prevent muscle loss and functional decline in seniors (12).
Chronic Conditions
For individuals living with chronic conditions like heart disease, diabetes or obesity, research indicates that exceeding 7,500 steps per day can help manage disease symptoms and reduce complications (13). However, those new to exercise should consult their doctor and increase step counts gradually to avoid injury.
Pregnancy
Healthy pregnant women are encouraged to get at least 7,500 steps per day spread throughout the day. Walking helps ease pregnancy aches and pains, improves sleep, prevents excess weight gain and lowers the risk of complications like gestational diabetes (14). New mothers should resume a 7,500+ step routine as soon as possible after delivery.
Children/Teens
School-aged children and adolescents should accumulate a minimum of 10,000-11,000 steps per day for health and fitness (15). Getting regular physical activity helps kids maintain a healthy body weight and reduces risk factors for disease. Children and teens involved in sports may far exceed 10,000 daily steps.
How to Increase Your Step Count
Here are some practical tips to boost your daily steps into the recommended 7,000-10,000 range:
1. Get a fitness tracker
Wearing a fitness tracker like a Fitbit or Apple watch ensures you’re tracking steps accurately throughout the day. Features like step counts, milestones and reminders can motivate you to get moving.
2. Walk more in your daily routine
Look for ways to walk more during everyday activities:
- Take the stairs whenever you can
- Park farther from entrances
- Get off your bus or train a few stops early and walk
- Stand or pace when on the phone
- Walk around while watching TV
- Schedule walking meetings when possible
3. Schedule exercise time
Dedicate time for walks or other step-focused workouts like jogging, hiking or stair climbing. Schedule it in your calendar to make it a priority. Shoot for getting in at least 30-60 minutes of exercise most days.
4. Make it social
Plan walks or active outings with family, friends or co-workers. Socializing while being active can make exercise more fun.
5. Set step challenges
Set daily, weekly or monthly step challenges, either on your own or against others using apps or fitness trackers. Trying to reach a step goal can help motivate you.
6. Add extra steps at home
When stuck at home, add steps by walking in place while watching TV, doing laps around rooms during commercial breaks, or marching on the spot while cooking. Household chores like vacuuming, washing floors and gardening can also add to your daily step totals.
The Impact of Steps On Weight Loss
In addition to health benefits, increasing daily steps can also aid weight loss and maintenance when combined with a reduced-calorie diet.
Here’s an overview of how step counts may impact weight:
Under 5,000 steps daily
Typically leads to weight gain over time without dietary changes (16). Less than 5,000 steps daily qualifies as a sedentary lifestyle.
5,000 – 7,500 steps daily
Lower risk of weight gain compared to a sedentary routine but minimal weight loss without diet and exercise changes (17).
7,500 – 9,999 steps daily
Prevents weight regain after weight loss when combined with a healthy diet (18, 19). May promote gradual weight loss without dietary changes.
10,000 – 12,500 steps daily
Significant weight loss can occur when combined with a reduced-calorie diet (8, 20). May also aid weight maintenance.
12,500+ steps daily
More extreme step counts over 12,500 daily are unnecessary for weight loss for most individuals when on a structured diet plan (21). However, it does maximize calorie burn.
Research suggests that getting at least 7,500 – 9,999 steps per day facilitates weight loss and weight maintenance when paired with a calorie-controlled, low-sugar diet (18, 19). Shoot for 10,000 steps daily for more enhanced weight loss effects. Steps give you the freedom to eat a little more while still creating the calorie deficit needed to shed excess pounds.
How to Determine Your Ideal Step Goal
The step count that qualifies as “active” for you personally can vary based on your current fitness level and health goals. Here are some tips for setting an appropriate daily step target:
- If very sedentary currently, start with a goal of 5,000 steps daily and gradually build up to 7,000-8,000 over time
- Increase daily steps by 250-500 every 1-2 weeks until you reach 7,000-10,000 based on your needs and abilities
- Use a fitness tracker to determine your current baseline steps over a typical week
- Add steps through increased daily walking and scheduled exercise sessions
- Aim for 10,000+ steps for optimal weight loss, lower blood pressure/sugar, boosted energy levels
- Adjust goal down if steps are causing excessive fatigue, pain or injury
Monitor how you feel at different step counts to find your “sweet spot” for health benefits and weight loss without overdoing it. Some may feel great at 8,000 steps daily while others need 12,000+ to get results. Let your current fitness abilities guide you. Increase step targets gradually over several weeks or months.
The Bottom Line
Most health organizations recommend 7,000-8,000 steps per day for substantial health benefits and an “active” classification. Here are some key takeaways on recommended daily steps:
- Less than 5,000 steps daily is linked to higher risks of obesity, high blood pressure, diabetes, heart disease and premature death.
- Aim for at least 7,500 steps daily for large reductions in mortality and disease risk.
- Over 10,000 steps daily maximizes health improvements and aids weight loss.
- Brisk walking for 30-60 minutes most days meets the minimum 7,500 step threshold.
- Using a fitness tracker helps monitor step counts and progress.
- Increasing lifestyle activity and scheduling exercise boosts daily steps.
Focus on gradually raising your daily step routine into the 7,000-10,000 step range minimum for improved health, disease prevention, and weight management. Consistency with getting in enough daily steps matters most.