How many steps should you take each day to stay healthy?

This means there is no single number of steps that every person must achieve. Age, existing health conditions, fitness level, mobility, occupation and the amount of time a person spends sitting can all influence what level of activity is appropriate.

For someone who currently walks very little, aiming immediately for 10,000 steps may be unnecessary and difficult to maintain. A more practical approach is to increase activity gradually. Adding a few thousand steps to an existing daily routine can be a useful starting point, while eventually working toward roughly 7,000 steps a day may provide substantial health benefits for many adults.

Walking does not have to happen in one long session. People can accumulate activity through commuting on foot, walking to shops, taking the stairs, walking during breaks, doing household activities or taking a dedicated evening or morning walk. The WHO emphasizes that physical activity can come from transportation, work, household tasks, recreation and exercise, and that some activity is better than none.

For people who are able to walk comfortably, a brisk pace can make a walking session count as moderate-intensity aerobic activity. A simple way to judge moderate intensity is that breathing and heart rate become noticeably faster while a person can still carry on a conversation.

However, step counts should not become the only measure of health. A person can accumulate steps without replacing prolonged sitting, and walking alone does not provide all the benefits of strength training. Health guidelines therefore recommend combining aerobic activity with muscle-strengthening exercises. Older adults may also need balance-focused activities.

For most healthy adults, the evidence supports a simple message: there is no magic requirement to walk 10,000 steps every day. Walking more than very little is beneficial, and around 7,000 daily steps is a reasonable evidence-based target for many people, while higher levels can provide additional benefits for those who can comfortably achieve them.

The most important factor is consistency. A daily walking habit that can be maintained over months and years is likely to be more useful than an ambitious step target that is followed only occasionally.

People with chronic diseases, significant mobility problems or other medical concerns should determine an appropriate level of activity with a healthcare professional. The CDC also advises people with chronic conditions to discuss suitable types and amounts of physical activity with their healthcare provider.