Research suggests that not everyone needs 10,000 steps a day for optimal health, and exceeding this amount doesn't necessarily decrease the risk of illness or death. Factors like age, gender, and occupation can influence individual step goals.

Adults

Generally, adults under 60 should aim for 8,000-10,000 steps daily, while those over 60 should target 6,000-8,000 steps to reduce mortality risk. A 2023 European meta-analysis of 17 studies involving almost 230,000 adults (18 and older) found the following: Walking at least 2,300 steps daily reduces the risk of cardiovascular death. Every additional 500 steps yield a further 7% risk reduction, and an extra 1,000 steps reduce the risk by 15%. Walking at least 3,900 steps daily reduces the risk of death from any cause.

Women

For women aged 18-59, a 2022 meta-analysis of 15 international studies suggests that 6,000-8,000 steps a day offer the greatest benefit in reducing disease and mortality risk. While exceeding this amount is still beneficial, the study didn't show a further decrease in risk. Another study of 17,000 American women (average age 72) found that those who walked 4,400 steps daily had a lower risk of death from any cause compared to those who walked 2,700 steps.

Men

Less data exists on step counts and their impact on men's health and lifespan. However, the general adult recommendations likely apply to all genders. A 2011 meta-analysis of men aged 20-65 indicated that those who walked 12,500 steps daily had a 50% lower rate of depression compared to those who walked less than 5,000 steps. For men averaging 2,000 steps a day, an additional 2,000 steps could reduce their waist circumference by 2.8 cm.

Walking provides numerous health benefits. Illustration: Hoang Giang

Children

Children require more activity than adults, but establishing a specific step goal is challenging. The US Centers for Disease Control and Prevention (CDC) recommends 60 minutes of daily activity for children and adolescents aged 6-17, without specifying step counts. A 2015 US review suggests 12,000 steps daily for children and adolescents aged 5-19.

Increasing Average Step Count

People tend to walk less as they age, but increasing activity can be incorporated into various lifestyles. For example, you can watch electronic devices while walking on a treadmill. Set achievable goals, such as walking three or more days a week or breaking up walks into shorter sessions throughout the day. Integrate physical activity whenever possible, such as walking or cycling to work or school. Besides walking, consider running, climbing stairs, and other activities. Monitor your daily steps and gradually increase your activity level.

Anh Ngoc (According to Verywell Health)