Daily Step Goals by Age and Sex

You’ve probably heard that 10,000 steps a day is the magic number for good health but is that really true for everyone? The answer, according to recent research, is more nuanced. Your ideal step goal may vary significantly based on your age, sex, health status, and daily routine.

Here's what science says about how many steps you should be aiming for and how to fit them into your lifestyle.

How Many Steps Are Enough?

According to a large-scale meta-analysis of 15 international studies, adults under 60 benefit most from taking between 8,000 and 10,000 steps daily, while those over 60 experience significant health gains with just 6,000 to 8,000 steps per day. Beyond these ranges, additional steps don't seem to offer further reductions in mortality risk.

And yet, most Americans are falling short averaging only 4,000 to 5,000 steps per day. That's well below the threshold for optimal health.

The Heart Health Connection

A second meta-analysis, involving nearly 230,000 adults, looked specifically at the relationship between daily steps and heart disease:

• 2,300 steps/day lowered risk of death from cardiovascular disease.

• Each additional 500 steps/day reduced that risk by 7%.

• 3,900 steps/day or more was linked to a lower risk of death from any cause.

So while 10,000 steps isn’t mandatory, moving more starting from even a modest baseline can have real impact.

Recommended Step Counts by Age and Life Stage

Here’s a general breakdown of step count goals based on current evidence:

• Children (5–12 years): 12,000+ steps/day

• Teens (13–18 years): At least 9,000 steps/day

• Adults (18–59 years): 8,000–10,000 steps/day

• Older adults (60+ years): 6,000–8,000 steps/day

The Centers for Disease Control and Prevention (CDC) also recommends at least 60 minutes of physical activity daily for children and teens, though it doesn’t define this in steps.

Step Goals by Sex

While general activity guidelines apply to all genders, some research has specifically examined how step count affects women and men differently.

For Women

In one study of over 17,000 women (average age 72), those who walked 4,400 steps per day were significantly less likely to die from any cause than those taking only 2,700 steps. Benefits peaked around 7,500 steps/day, with no added longevity benefit beyond that.

Another meta-analysis showed that 6,000 to 8,000 steps/day offers women the greatest risk reduction for chronic illness and early death.

For Men

Though data is more limited, studies suggest similar benefits. One analysis found that men taking 12,500 steps/day had a 50% lower prevalence of depression than those with under 5,000. Adding just 2,000 steps/day helped reduce waist size by about 1 inch.

Despite common belief, men are slightly more active than women: globally, 32% of women and 23% of men don’t meet recommended physical activity levels.

How Age Affects Step Count

Step counts naturally decline with age due to changes in lifestyle, work demands, and health. Here's what older research suggests about daily averages:

• Boys: 12,000–16,000 steps

• Girls: 10,000–13,000 steps

• Teens (up to 18): 8,000–9,000 steps

• Adults: Around 6,500 steps

Work and Step Counts

Your job may be a hidden factor in your daily movement. Jobs that require standing or walking most of the day significantly boost step totals. These roles include:

• Wait staff: 96% of time spent standing or walking

• Electricians: 88%

• Retail workers: 89%

• Physical therapists: 73%

• Childcare workers: 68%

Office jobs, on the other hand, often involve long stretches of sitting, which can lead to higher cholesterol, larger waist circumference, and increased risk of metabolic syndrome.

Easy Ways to Increase Your Daily Steps

Not everyone has time for long walks but you don’t have to hit 10,000 steps all at once. Try working movement into your existing routines:

• Take walk breaks during the day

• Use a treadmill while scrolling social media

• Walk while making phone calls

• Park farther away from entrances

• Schedule regular walks with friends or pets

• Take the stairs when possible

• Join a group fitness activity or walking challenge

Small changes, like replacing 30 minutes of screen time with a walk, can make a meaningful difference.

How Many Calories Do 10,000 Steps Burn?

Calorie burn varies by weight, pace, and terrain. On average:

• A 160-pound person walking 2.5 mph burns about 200 calories/hour.

• It may take 2–3 hours to walk 10,000 steps, equaling 400–600 calories burned.

• Faster walking or more body weight increases calorie burn.

Fitness and Chronic Illness

People living with chronic illness or disability may face extra barriers to reaching step goals. Still, any movement counts. The Department of Health and Human Services recommends:

• 150+ minutes of moderate-intensity activity per week

• Strength training for all major muscle groups at least twice a week

Even light activity can offer big health rewards for people with limited mobility. In many cases, community or family support can help make movement more accessible.

Whether your goal is heart health, weight management, or simply feeling more energized, focusing on step count is a simple and effective way to track your progress. Start where you are, set a realistic goal, and work your way up one step at a time.

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