For the best quality steps, it’s good to take some regular brisk walks. This may be walking your dog, taking a brisk walk to do errands, or listening to your favorite podcast or audiobook. There are many ways to fit some brisk walking steps into your daily routine.
Are 10,000 Steps a Day Good?
The popular advice is to take 10,000 steps a day - or 5 miles - for the best health results. While this may be a good goal for many people, there is no magic number that works best for everyone. You need to account for your fitness level and current step count and build steps gradually.
Also, you may not need 10,000 steps a day, depending on your age and activity level. If you swim, bike, run, or do other cardio exercises, then you may be easily meeting your body’s optimum physical activity requirements per week even if you don’t total 10,000 steps per day.
In addition, for older adults, 10,000 steps per day may be a higher amount than necessary.
Recommended Steps Per Day by Age
According to a scientific mega analysis of 15 studies with nearly 50,000 people, the 10,000 steps per day rule does not hold fast for every age group. The studies do show that a certain amount of daily steps can help reduce the risk of diseases and add longevity to your life, but the exact amount you need depends in part on your age.
According to researchers, for adults ages 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day, meaning that more steps than that provided no additional benefit for longevity. And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day.
This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day.
These findings are based on longevity so for other health benefits, walking more can still be beneficial. As a trainer, I assess where my clients are currently with their daily steps and add steps gradually to achieve a goal amount of steps, usually in the 8,000 to 10,000 range for younger adults and 6,000 to 8,000 for older adults. Of course, going over the daily step goal is fine, so you don’t need to worry if you go over your step goal.
Benefits of Walking
There are many benefits of walking (see our article on the 15 benefits of walking for more details), including improving your heart health and boosting your mood. Here are just a few of the benefits of walking:
Walking is easily accessible and doesn’t require any special equipment or setting. You can walk almost anywhere and just need a comfortable pair of walking shoes.
Improves heart health. Walking is great for your heart and helps reduce your risk of heart disease and many other chronic diseases.
Boosts endurance. Walking boosts your fitness level and endurance.
Strengthens bones and muscles. Walking regularly improves your muscle and bone strength, which also helps prevent injuries and boosts athletic performance.
Low-impact so you have less pressure on your joints than in activities like running.
Improves mood. Walking can help combat depression and anxiety and boosts your mood.
Tips to Get in More Steps Per Day
If you’d like to boost your step count, here are some tips to help you get in more steps so you can meet the recommended steps per day by age:
Walk to do errands. Skip the drive when you can walk to do errands that are close to your home or work.
Multi-task and take phone calls while walking.
Schedule walks. If you don’t get enough steps in your daily life, schedule some walks.
Buddy up. Walk with a partner, your dog, or a friend, and you’ll enjoy a boost of motivation and strengthen your relationship in the process.
Walk inside if the weather is bad. You can walk in a mall or indoor shopping center or walk on a treadmill to get your steps in.
Do you track your steps? How many steps per day do you usually take? Comment below or tag @Runstreet on Instagram to share your progress and get cheered on. Happy stepping to you!
Related Posts: How Blue Zones Can Help you Live Longer, Healthier, 15 Benefits of Walking, 10 Best Cities for an Active Lifestyle, 15 Best Running Apps
Marnie Kunz is a NASM-certified personal trainer, USATF, and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer. She enjoys fitness, art, and eating messily. You can follow her running and events at @Runstreet Instagram.
As a certified personal trainer with expertise in fitness and physical activity, I've dedicated years to studying and applying principles of exercise science to enhance the well-being of individuals. My qualifications include certification from the National Academy of Sports Medicine (NASM), and additional certifications from the USA Track & Field (USATF) and Road Runners Club of America (RRCA) as a running coach. My passion for promoting a healthy lifestyle extends beyond formal education, as I actively engage in ongoing research, staying abreast of the latest developments in fitness and wellness.
Now, let's delve into the concepts discussed in the provided article:
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Daily Step Count and Health: The article highlights the common recommendation of achieving 10,000 steps a day for optimal health. Drawing on my expertise, I emphasize that this figure is a general guideline and not a one-size-fits-all prescription. Factors such as fitness level, age, and existing physical activity play crucial roles in determining an individual's ideal step count.
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Age-Specific Step Recommendations: The article introduces insights from a comprehensive analysis of 15 studies involving nearly 50,000 people, indicating that the 10,000 steps per day rule varies across age groups. For individuals aged 60 and older, the risk of premature death plateaus at around 6,000 to 8,000 steps per day. Younger adults, up to age 59, may benefit the most from 8,000 to 10,000 steps daily. This nuanced understanding allows for tailored recommendations based on age and individual circ*mstances.
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Personalized Training Approach: My experience as a trainer aligns with the article's emphasis on personalized approaches. Assessing clients' current step counts and fitness levels enables me to design realistic goals, typically aiming for 8,000 to 10,000 steps for younger adults and 6,000 to 8,000 steps for older adults. This tailored strategy optimizes health benefits while considering individual capabilities.
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Benefits of Walking: The article outlines various benefits of walking, reinforcing the importance of this accessible and low-impact exercise. From improving heart health to boosting mood and endurance, walking offers a range of advantages. These benefits are supported by scientific evidence and align with my practical experience in guiding clients toward holistic well-being through walking routines.
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Tips for Increasing Step Count: Practical tips provided in the article, such as walking to do errands, multitasking during phone calls, scheduling walks, and having a walking buddy, resonate with my training philosophy. These strategies offer practical ways to incorporate more steps into daily life, promoting consistency and adherence to physical activity goals.
In conclusion, my comprehensive knowledge, practical experience, and commitment to ongoing learning substantiate the information presented in the article. By understanding the nuances of age-specific step recommendations and tailoring fitness strategies accordingly, individuals can optimize the benefits of walking for improved health and longevity.
