10,000 steps a day: Too low? Too high? (2024)

10,000 steps a day: Too low? Too high?

When you're counting your daily steps, are 10,000 enough for you — or maybe too many? Learn how walking can help improve your health and how to set the right goal.

By Mayo Clinic Staff

You've just gotten a new activity tracker and you're ready to aim for 10,000 steps a day. But is that an appropriate goal for you? It all depends on your present fitness level and what you want to accomplish.

The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.

If you're already walking more than 10,000 steps a day, or if you're fairly active and trying to lose weight, you'll probably want to set your daily step goal higher.

Benefits of walking

Why set a daily step goal? Walking is a form of exercise that's available to most people. You don't need any special equipment other than some supportive walking shoes. And there's no need for an expensive membership at a fitness center.

Yet walking for regular activity can help reduce your risk of these common health problems:

Some activity is better than no activity

The U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity exercise, such as brisk walking. But you don't have to jump feet-first into the 150-minute goal. Start where you are and gradually increase your activity week by week.

Those 150 minutes a week can be divided in many different ways. Some people aim for 30 minutes of exercise five days a week. Others fit in 10 minutes of exercise several times a day.

If your walking pace isn't speedy enough to qualify as moderate-intensity exercise, those steps still help prevent the problems that can occur from sitting too much during the day. Adding any regular activity to your routine is beneficial.

How to include more steps in your day

Once you've determined your goals, try these ideas for fitting more walking into your routine:

Take the dog for a walk. If you don't have a dog, volunteer to walk dogs at an animal shelter. Or combine your activity with social time by joining a friend to walk his or her dog.
Try music. A bouncy tune or something with a strong beat can make activity more enjoyable and help motivate you to walk farther or faster.
Include the family. Instead of an afternoon movie, go for a walk or hike together.
Go in person. Instead of sending a work email, walk to your colleague's desk.
Walk while waiting. Take a walk instead of sitting when you're early for an appointment or waiting for a flight.
Schedule workday walks. Put reminders in your calendar for short walking breaks to ramp up your energy throughout the day. Have a one-on-one meeting? Plan to walk and talk.
Park farther away. Choose parking spots farther away from the entrance. If you take the bus, get off a stop early and walk the rest of the way.
Take the stairs. Even going down the stairs counts as steps and burns calories.

How far will you go today? Your goal will depend on your starting point. But nearly everyone can reap the benefits of walking more, step by step.

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FAQs

Is 10,000 steps a day too low? ›

People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms of life expectancy and cardiovascular health. People older than 60 show the most benefit between 6,000 and 8,000 steps.

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Is 10,000 steps a day overdoing it? ›

10,000 steps can be a lot to start with. Trying to reach an average of around 5,000 steps a day. Adding to this over time tends to work well for most people who aren't active or athletic when starting out.

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Do I have to walk 10,000 steps all at once? ›

And it doesn't have to be done all at once. You can break this up into smaller segments throughout your day if that works better for you. Fitness trackers estimate your step count, but they may not take into consideration all of your movement and exercise.

Why am I not losing weight despite walking 10000 steps a day? ›

If you are walking but not losing weight, it is a good time to look at what you are eating. You may need to make a few swaps. The key is maintaining good nutrition. Explore the right number of calories for your level of physical activity and weight-loss goal.

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How many steps a day is considered sedentary? ›

Generally speaking, walking fewer than 5,000 steps per day is considered sedentary. Being sedentary is linked to various health issues, including obesity, type 2 diabetes, and some types of cancer.

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Is 20,000 steps a day considered active? ›

Active: More than 10,000 steps daily. Highly active: More than 12,500 steps daily.

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How much weight will I lose if I walk 10,000 steps a day for a month? ›

Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.

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Can walking 10,000 steps a day reduce belly fat? ›

People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.

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Has anyone lost weight walking 10,000 steps a day before? ›

After a family trip made me realise how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds (5 stone and 10lbs, or 36kg) in under 11 months. I have been overweight most of my life.

What percentage of people walk 10,000 steps a day? ›

Of the 660 men and women who completed the study, about 8 percent reached the 10,000 step daily goal by the end. But in a follow-up study four years later, almost no one was still striding that much. Most had slipped back to their baseline, taking about the same number of steps now as at the study's start.

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Is it better to walk throughout the day or all at once? ›

As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all.

Read The Full Story ›

What does science say about walking 10,000 steps a day? ›

Taking between 9000 and 10,000 steps per day appears to reduce the risk of an early death or heart-related event, adding legitimacy to an idea that has been criticised as unscientific.

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Why am I gaining weight from walking? ›

A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some weight.

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How do you know if you're walking too much? ›

Signs of walking too much

Longer recovery time after your walks.
Prolonged muscle soreness, stiffness, or heaviness.
Persistent tiredness or fatigue.
Decreased performance, such as an inability to walk as far or fast.
More frequent injuries, such as muscle strains or sprains.
Less motivation to go walking.

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5 days ago

How many steps a day to lose weight by age? ›

7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.

Can I lose weight by walking 10,000 steps per day? ›

Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.

View Details ›

How many steps is too low? ›

The average U.S. adult takes 3,000 to 4,000 steps per day, which is the equivalent of about 1.5 to 2 miles. Walking less than 5,000 steps each day is considered sedentary.

How many steps a day is healthy by age? ›

Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at: 7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.

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What happens to your body when you walk 10,000 steps a day? ›

Walking around 10,000 steps a day appears to be linked to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. It may significantly reduce your risk of 13 types of cancer while also lowering your risk of dementia by 50 percent.

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10,000 steps a day: Too low? Too high? (2024)