Table of ContentsView AllTable of ContentsAverage Steps Per DayWhy 10,000 Steps a Day?Benefits of WalkingHow to Start Walking More
Table of ContentsView All
View All
Table of Contents
Average Steps Per Day
Why 10,000 Steps a Day?
Benefits of Walking
How to Start Walking More
Many believe that achieving 10,000 steps daily is the standard for good health, but studies show that the average American only walks about 4,000 to 5,000 steps each day.
Theideal number of stepsvaries widely depending on factors like age, job type, and how active someone is. Engaging in regular physical activity, such as walking, can significantly lower the risk of heart disease, combat obesity, and enhance mental well-being.
This article covers the average steps per day, how it varies with age, occupation, and activity level, the origins of the 10,000-step rule, the benefits of walking, and tips for incorporating more walking into your routine.
Klaus Vedfelt / Getty Images
The optimal number of steps per day varies greatly depending on various factors such as age, occupation, and activity level. For example, younger adults and those with physically demanding jobs may naturally accumulate more steps throughout the day compared to older adults or individuals with sedentary occupations.
Additionally, people who engage in regular exercise or sports activities might have higher step goals to maintain their fitness levels, while others may focus on gradually increasing their daily steps to improve overall health and mobility.
8 Surprising Benefits of Walking Every Day
By Occupation
An individual’s occupation has an impact on the optimal number of daily steps needed outside of work. For instance, individuals in jobs that involve a lot of physical activity, such as registered nurses, retail employees, or construction workers, may naturally accumulate more steps compared to those with sedentary jobs, like office workers or drivers.
According to the U.S. Bureau of Labor Statistics, the highest walking/standing professions, along with their percentage of daily standing or walking, include:
Some professions that do the most sitting as compared to walking include:
By Age
Studies indicate that the average number of steps per day varies significantly based on age groups. For healthy younger adults, aged between 19 and 59, the recommended range is around 7,000 to 10,000 steps per day.However, this can differ based on individual factors such as job type, physical activity levels, and lifestyle choices.
A meta-analysis of 15 studies found that higher daily step counts were linked to a lower risk of all-cause mortality. The results showed the following:
These findings suggest that encouraging individuals to increase their daily step count may contribute to reducing the risk of premature death, providing valuable guidance for public health initiatives promoting physical activity.
By Country
The average number of steps per day also varies among countries and regions.
In comparison:
These variations highlight the influence of cultural and environmental factors on daily physical activity levels.
In addition, various government agencies and professional organizations around the world have various “steps per day” recommendations around the world:
The “10,000 steps per day” guideline originated in Japan in 1965 when the Yamasa Clock company marketed a pedometer called “Manpo-kei,” which translates to “10,000 steps meter.” The concept was based on the belief that taking 10,000 steps daily could improve health and fitness levels. Over time, this idea gained popularity and became a widely accepted target for daily physical activity.
However, the accuracy of the 10,000 steps per day rule as the minimum requirement for a person to be considered “healthy” has been questioned.
Researchers provided fitness trackers to measure daily steps and speed, tracking deaths from any cause for over four years. Findings indicated that:
The study emphasizes that the total number of steps taken is more important than the speed of walking, highlighting the health benefits of increased daily activity regardless of pace.
However, a 2020 Journal of the American Medical Association (JAMA) study that included 4,840 participants with an average age of 57, found that taking more steps each day was linked to a lower risk of dying from any cause. Interestingly, it found that how fast or slow you walk doesn’t seem to make a significant difference compared to total number of steps taken in a day.
While aiming for 10,000 steps per day can be a reasonable goal for many people to promote physical activity and overall health, it is not necessarily a one-size-fits-all recommendation. Talk to your healthcare provider about the right walking and physical fitness goals for you.
How Many Miles Should I Walk a Day for My Health Goals?
Walking is a simple yet powerful form of exercise that offers a wide range of health benefits. Fromimproving cardiovascular healthto enhancing mental well-being, walking regularly can have a transformative impact on overall wellness.
This low-impact activity is accessible to people of all ages and fitness levels, making it an excellent choice for anyone looking to boost their physical fitness, manage their weight, and promote longevity.
Engaging in regular walking offers numerous health advantages, including:
Taking steps toward a more active lifestyle doesn’t always mean hitting the gym. Practical strategies and insights to help you start walking more and enjoy the benefits of increased physical activity include:
Summary
The average number of steps per day varies depending on age, occupation, and country, with recommendations ranging from 7,000 to 13,000 steps for healthy adults.
While the popular 10,000-steps-per-day guideline has been widely adopted, studies suggest that health benefits start at 4,400 steps and plateau around 7,500 steps. This emphasizes the importance of overall activity rather than a specific step count.
Walking offers numerous health benefits, including improved cardiovascular health, weight management, mental well-being, and longevity. It is an accessible and effective form of exercise for people of all ages and fitness levels.
Incorporating simple strategies like starting small, making walking a habit, and using technology can help individuals increase their daily steps and enjoy the benefits of an active lifestyle.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health.How many steps for better health.
Medline Plus.Benefits of exercise.
U.S Bureau of Labor Statistics.Standing or walking versus sitting on the job in 2016.
Paluch AE, Bajpai S, Bassett DR, et al.Daily steps and all-cause mortality: A meta-analysis of 15 international cohorts.The Lancet Public Health. 2022;7(3):e219-e228. doi:https://doi.org/10.1016/S2468-2667(21)00302-9
Tudor-Locke C, Craig CL, Brown WJ, et al.How many steps/day are enough? For adults.International Journal of Behavioral Nutrition and Physical Activity. 2011;8(1):79. doi:10.1186/1479-5868-8-79
National Institute of Health.Physical activity isn’t just for athletes - it’s for everyone.
National Institute of Health.Rethinking 10,000 steps.
Saint-Maurice PF, Troiano RP, Bassett DR, et al.Association of daily step count and step intensity with mortality among US adults. JAMA. 2020;323(12):1151–1160. doi:10.1001/jama.2020.1382
MedlinePlus.Benefits of exercise.
National Institutes of Health. Step it up!Get active for your health.
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