Quick Answer
10,000 steps per day is considered moderately to very active, depending on the individual’s circumstances. For most people, taking 10,000 steps daily puts them well above the physical activity recommendations and is linked to various health benefits. However, factors like age, fitness level, and health conditions impact how challenging and beneficial walking 10,000 steps may be.
How Many Steps are Recommended Per Day?
Health organizations like the American Heart Association, U.S. Department of Health and Human Services, and World Health Organization recommend adults get at least 150 minutes of moderate-intensity aerobic activity per week for substantial health benefits. Brisk walking is considered a moderate-intensity activity.
To meet the 150 minute per week recommendation by walking alone, most people would need to average 10,000-11,000 steps per day. Here are the general daily step recommendations based on physical activity level:
| Activity Level | Recommended Daily Steps |
|---|---|
| Sedentary | 4,000-5,000 steps |
| Low Active | 5,000-7,499 steps |
| Somewhat Active | 7,500-9,999 steps |
| Active | 10,000-12,500 steps |
| Highly Active | Over 12,500 steps |
As you can see, 10,000 steps falls into the active range for most adults. It exceeds the minimum recommendations and provides health benefits for many people. However, the level of effort needed to walk 10,000 steps can vary substantially by individual.
Is 10,000 Steps Considered Very Active?
Whether 10,000 steps is very active depends on your current fitness level, age, health status, and other individual factors. For some people, it may require significant effort, while others may breeze through 10,000 steps daily. Here are some general considerations:
For Sedentary Adults
If you are currently sedentary and average less than 5,000 steps daily, ramping up to 10,000 steps would likely be quite challenging at first. It could feel highly active compared to your current activity level. But over time as your fitness improves, walking 10,000 steps will feel easier.
For Low Active Adults
For those who average 5,000-7,500 steps per day, getting to 10,000 steps would be a moderate but likely manageable increase in activity. Reaching the 10,000 step goal may require conscious effort and feel active compared to your habitual activity level.
For Somewhat Active Adults
If your baseline is 7,500-9,999 steps each day, getting up to 10,000 steps is a relatively small bump. For most somewhat active adults, 10,000 steps would be considered reasonably active but not highly challenging.
For Already Active Adults
Adults who already walk over 10,000 steps most days will likely find getting to 10,000 relatively easy. Unless you are walking at a brisk pace, this level of steps may not be considered highly active compared to your current fitness. But it still provides health and fitness benefits.
For Highly Active Adults
For highly active adults who walk over 12,500 steps daily, 10,000 steps may feel like a light activity day. Highly active individuals often get over 15,000 steps in a day. If your existing step count far exceeds 10,000 daily, this goal may not be very active for your fitness level.
For Older Adults
For older adults, age 65 and over, 10,000 steps is considered a reasonable target but may feel highly active compared to typical activity levels. Many older adults average 2,000-4,000 steps per day. Building up to 10,000 steps would likely require concerted effort over time.
For Adults with Disabilities or Health Conditions
For adults with physical disabilities, chronic pain, or health conditions like heart disease, walking 10,000 steps can be extremely challenging and considered highly active. For those managing limitations, a 10,000 step goal may need to be adapted based on abilities.
How Active are 10,000 Steps Based on Intensity?
In addition to how achievable 10,000 steps feels to you, another way to gauge if it’s highly active is by the intensity of the walking. Intensity looks at the amount of effort involved. Here’s how brisk walking at 10,000 steps may rate:
Casual Walking Pace
If the 10,000 steps involve casual, leisurely walking, it would be considered light-to-moderate intensity activity. You can carry a conversation and don’t build up much of a sweat. This level of intensity would not be categorized as highly active.
Brisk Walking Pace
Brisk walking requires moderate effort levels where you work up a light sweat and elevated heart rate. At this pace, you may be able to talk but not carry on long conversations easily. For most people, brisk walking for 10,000 steps would be considered solidly active but not highly intense.
Speed Walking or Hiking Up Hills
Getting to 10,000 steps via speed walking, jogging intervals, or hiking on hilly terrain requires vigorous effort. You’ll break more of a sweat and breathe harder. The intensity level qualifies this activity as highly active compared to an easier paced 10,000 steps.
As you can see, the intensity of the walking matters. But regardless of pace, for anyone currently living a sedentary lifestyle, a daily habit of even leisurely 10,000 steps is a great start to becoming more active.
Health Benefits of Walking 10,000 Steps Per Day
Getting to 10,000 steps most days provides a wide range of physical and mental health advantages:
1. Improves Heart Health
Regular, brisk walking helps strengthen your heart muscle, lower blood pressure, improve circulation, and reduce “bad” LDL cholesterol levels. This boosts cardiovascular health and lowers heart disease risks.
2. Aids Weight Loss
The combination of increased calorie burn and metabolism changes when upping your daily walking can help facilitate weight loss and maintenance when combined with a healthy diet.
3. Reduces Risk of Disease
Studies show that meeting the 10,000 step benchmark substantially lowers risks of obesity, high blood pressure, type 2 diabetes, dementia, depression, colon and breast cancer.
4. Strengthens Bones
The weight-bearing nature of walking helps build stronger bones by reducing bone mineral loss, which can help prevent osteoporosis.
5. Boosts Lifespan
Research links higher step counts to increased longevity. Older women who walked 9,000-12,000 steps daily had 41% lower all-cause mortality over 4 years compared to less active women.
6. Elevates Mood
Physical activity stimulates feel-good endorphins and neurotransmitters in the brain, reducing stress, anxiety, fatigue, and enhancing positivity.
7. Improves Sleep
Daily walking can help improve sleep duration and quality. However, exercise too close to bedtime can make it harder to fall asleep.
8. Supports Brain Health
Higher steps per day are associated with enhanced cognitive function, memory preservation, and reduced risk of dementia as we age.
Clearly, aiming for 10,000 steps each day provides meaningful benefits for both physical and mental health. But keep in mind that any additional activity, even just 3,000 extra steps above your baseline, can start improving health.
Tips for Working Up to 10,000 Daily Steps
If you currently walk fewer than 5,000 steps per day, the 10,000 goal may seem unattainable at first. But you can absolutely work your way up with persistence. Here are some helpful tips:
1. Use a Fitness Tracker
A wearable fitness tracker or step counter app makes it easy to monitor your daily steps, see patterns and set manageable goals. Most smartphones and watches now have built-in tracking capability.
2. Start Low and Incrementally Increase
Don’t try to double or triple your current daily steps overnight. That sets you up for failure and injury risk. Add 500-1,000 more steps each day or week to safely progress.
3. Schedule Walking Sessions
Block off time for walks like you would any important calendar appointment. Having dedicated time forces you to prioritize walking.
4. Recruit an Accountability Partner
Asking a friend, partner or family member to join you makes walking more social and enjoyable while providing accountability.
5. Make Walking Part of Your Routine
Look for small ways to build walking into your day, like taking the stairs, walking breaks at work, parking farther away, walking the dog longer, etc.
6. Mix Up Your Walking Routes
Exploring new walking paths or trails keeps the activity more interesting while providing mental stimulation.
Ramping up to a 10,000 step routine takes commitment, smart goal setting, problem solving obstacles, and patience. But it is absolutely achievable and so worthwhile for your health!
Common Questions About 10,000 Steps Per Day
Here are answers to some frequently asked questions about getting to 10,000 daily steps:
How long does it take to walk 10,000 steps?
On average, it takes 60-90 minutes for most people to complete 10,000 steps depending on factors like height, leg length, pace, terrain, etc. Very brisk walking may hit 10K in about an hour. A more leisurely pace could take closer to 1.5 hours.
Can you walk too much in a day?
For most healthy adults, walking up to 15,000 steps daily is safe if built up progressively over time. Beyond 15K steps, you increase injury risk without necessarily additional health benefits. If you have joint problems or heart disease, consult a doctor about safe step targets.
Do steps count if not continuous walking?
You’ll receive the same benefits whether your 10,000 daily steps come from one long walk, a few separate walks, or short bouts of walking integrated throughout the day. Variety helps prevent overuse injuries too.
Can other exercise substitute for walking steps?
Absolutely. Activities like swimming, biking, aerobics classes, and strength training provide similar cardiovascular, strength and mental health benefits. Use a combination for well-rounded fitness.
Do house and yardwork steps count toward 10K?
Steps accrued doing cleaning, laundry, gardening, actively playing with kids all contribute toward your daily tally and health. Wearing a tracker ensures these incidental steps get captured.
What if 10,000 steps is too difficult due to health problems?
If medical limitations or disabilities make 10,000 steps unrealistic, simply strive to increase your daily average by whatever amount feels achievable. Any additional activity brings benefits.
How many calories are burned with 10,000 steps?
Calories burned depends on your weight and pace, but for most adults 10,000 steps burns roughly 300-450 calories. Higher intensity intervals can boost calorie expenditure.
The Bottom Line
Getting at least 10,000 steps per day is considered an active target for most healthy adults that garners meaningful health benefits. However, whether it feels highly active depends largely on your current activity levels and pace. Building up to a 10K step routine progressively is safe, manageable and one of the best forms of activity for overall wellness.