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How many steps should you do a day? The ideal daily goal by age
Written byEmily Coates
Reviewed byHeeral Tomlinson
Want to step up your fitness? Find out how many steps medical professionals recommend we take each day to help support our bodies’ physical health
Summary
1How many steps should I do a day?
Aim for 6,000 steps, with up to 15,000 for active children. As a general rule, the younger you are the more steps you tend to need to do.
2Five top tips to getting in your steps
If you work in an office or spend most of your day sitting down indoors, don’t despair. There are various ways you can get your steps increased.
3What are the benefits of walking daily?
Moving our bodies regularly has many benefits, from improving our circulation and heart health to supporting weight loss.
Whether you’re just trying to walk a little more or are glued to the health stats on your phone, your step count is a good indicator of how much you move your body each day. You've probably heard that 10,000 steps a day is the magic number – but is it really? And what if you're not quite there yet?
To give you something to aim for and keep that motivation going, it’s worth considering exactly how many steps medical professionals recommend you take each day to help support our bodies’ physical health – whether your goal is to lose weight, move more or just enjoy a sunny day. Here are three smart (and surprising) ways to think about your step count at different stages of life – and how it can help you stay healthy, active and on track.
A guide to recommended steps per day by age
Wondering exactly how many steps you should be taking per day? Here’s a basic guide to daily step counts by age:4
Recommended daily step counts for under 18s
Aim for 6,000 steps, with up to 15,000 for active children. As a general rule, the younger you are the more steps you tend to need to do.5
This is largely based on walking around during the school day, taking part in P.E. classes and simply having fun with your friends and family. Once kids have learnt to walk properly and their bones have fully developed, they’ll want to aim for a minimum of 6,000 to 15,000 steps a day. This should be on the higher end if your kids regularly play sports, run around the playground or are just generally very active.5
It’s trickier to track kids’ actual steps (especially when you’re running after them too) but the NHS recommends that children and young people aged five to 18 get an average of at least 60 minutes of moderate to vigorous physical activity each day across the week.6
However, it’s super important for us to note that even experts can’t decide on one particular ‘magic’ number of steps for an age group.5 Plus, what’s right for one adolescent may not be the same for another, as we’re all built differently and have different needs.
Recommended daily steps for adults aged 18-59
Aim for between 8,000-10,000, but don’t compare yourself to others. As soon as you reach adulthood, your daily step count will likely lower naturally as you enter the workforce or become a student.
10,000 steps is still a good figure to aim for, however, if your step count is lower, that’s okay, too. Like we said, it’s all individual. For example, if you’re living with a medical condition that affects your abilities, it’s best to check in with a doctor to determine the best course of action for you. Otherwise, if you’re generally healthy, you regularly hit the gym or you’re trying to lose weight, you could even aim to reach over 12,000 where possible.
Recommended daily steps for adults over 60
As with every other age group, reaching your daily step count is important, so it’s worth aiming for somewhere between 6,000 and 8,000 steps depending on your current activity levels and general health.4 Aches and pains slowing you down? Chat to one of our expert advisors for a joint and bone health check – and get back to stomping out your step count in no time.
Why’s it important to reach your recommended daily step count?
Moving our bodies regularly has many benefits, from improving our circulation and heart health to supporting weight loss and lowering the risk of certain chronic diseases.1-3 Measuring your activity levels by steps is a great way to ensure you’re getting enough physical exercise each and every day. As well as walking, other things such as aerobic workouts, running or yoga all count towards your daily step count. Have an active job where you’re on your feet most of the day? That counts, too.
You may have been told that 10,000 steps a day are ideal. While that’s a good amount to aim for, more or fewer steps might be a better fit for you depending on certain factors such as your age, health or physical ability – so the guidance we’re providing is purely an estimate.
Great ways to increase your step count
If you work in an office or spend most of your day sitting down indoors, don’t despair. There are various things you can do to get your step numbers up.7 Here's our five top tips...
Fitting in a daily walk is a great way to boost your step count. During the week, try to spend half of your lunch hour outdoors strolling in the fresh air.
Those of you who work in an office might struggle to fit in your daily step count, especially if you commute by car. Having a standing desk is a great way to keep your muscles active, plus you can walk on the spot as you work to get your steps up.
Whether you work in a high-rise building or you’re simply popping to the shops, taking the stairs instead of a lift or an escalator is a great way to up your daily steps.
If you have to take phone calls for work or you simply love to natter with your friends and family, try standing up and pacing the room as you chat.
Whether you’ve driven to the shops or to work, try parking your car slightly further away each day so you have to walk for a little bit longer to reach your destination. If you want to go one up, consider walking all the way from your house if you live nearby.
What are the benefits of walking daily?
If you’ve ever caught yourself thinking, ‘Is walking actually good for me?’ – the answer’s a big yes. In fact, getting out for that walk comes with more health benefits than you might expect. Here are some of the top perks that might just get you lacing up your trainers.
The final say
Want to stay on top of your health and smash that daily step count? Remember, walking’s only part of the picture – there’s more to feeling good than just putting one foot in front of the other. Making sure you’re fuelling your body with the right foods and staying hydrated is equally as important.
If you’re interested in upping your step count in order to aid your weight loss goals, speak to one of our health experts for information on the specific step count for you.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- Arthritis Foundation. 12 Benefits of Walking | Arthritis Foundation [Internet]. www.arthritis.org. Available from: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking
- Kleist B, Wahrburg U, Stehle P, Schomaker R, Greiwing A, Stoffel-Wagner B, et al. Moderate Walking Enhances the Effects of an Energy-Restricted Diet on Fat Mass Loss and Serum Insulin in Overweight and Obese Adults in a 12-Week Randomized Controlled Trial. The Journal of Nutrition. 2017 Aug 9;147(10):1875–84.
- LEE I-MIN, BUCHNER DM. The Importance of Walking to Public Health. Medicine & Science in Sports & Exercise [Internet]. 2008 Jul;40(Supplement):S512–8. Available from: https://onwardsoutdoors.com/wp-content/uploads/2019/05/The_Importance_of_Walking_to_Public_Health.2.pdf
- Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health [Internet]. 2022 Mar 1 [cited 2022 Apr 11];7(3):e219–28. Available from: https://www.sciencedirect.com/science/article/pii/S2468266721003029
- Tudor-Locke C, Craig CL, Beets MW, Belton S, Cardon GM, Duncan S, et al. How many steps/day are enough? for children and adolescents. International Journal of Behavioral Nutrition and Physical Activity [Internet]. 2011;8(1):78. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166269/
- NHS. Physical activity guidelines for children and young people [Internet]. NHS. 2024. Available from: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people
- NHS. Walking for Health - Exercise [Internet]. NHS. 2022. Available from: https://www.nhs.uk/live-well/exercise/walking-for-health/
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