This is how many steps you should walk a day
How many steps do you get in a typical day? There's no magic number that works for everyone, but research suggests that walking more can have significant health benefits.
Several steps can reduce health risks
Studies show a correlation between the number of steps per day and the risk of premature death, cardiovascular disease, and cancer, among other things. In general, the risk seems to decrease as you walk more, up to a certain level.
In a large review of research, 7,000 steps a day were associated with a lower risk than 2,000 steps. The risk of premature death was 47 percent lower among those who walked 7,000 steps daily. The research also points to possible benefits for the risk of type 2 diabetes, dementia, depression, and falls.
For many people , at least 7,000 steps a day may therefore be a good goal . However, an appropriate level may vary with age: Among people over 60, the health benefits appear to increase to around 6,000–8,000 steps per day. For people under 60, the level is often higher, around 8,000–10,000 steps.
These are results at the group level, and the numbers cannot predict exactly what applies to each individual.
When do the health benefits level off?
For several health outcomes, the benefits appear to level off somewhere between 8,000 and 10,000 steps per day. This applies to the risk of premature death, cardiovascular disease and cancer, among others.
For other goals, such as preventing overweight and obesity, even more activity may be helpful. The most important thing is to find an activity level that is right for you and that you can maintain over time.
Does the pace matter?
Research is not entirely clear on whether pace affects health benefits when the total number of steps is the same. However, walking faster can give your heart and lungs more exercise.
If you walk the same number of steps, a higher intensity will likely provide a better workout effect. You don't have to walk fast every time, but a little bit of a pace every now and then can be a great way to challenge your body.
Do you have to do all the steps at once?
The steps can be spread out throughout the day. A trip to the store, a short walk or the stairs at work also count. The total number seems to be more important than whether you take one long walk or several short ones.
It is also possible to be less active on some days and move more on other days. Studies of so-called "weekend warriors" suggest that people who accumulate much of their week's activity on the weekend may experience similar health benefits as those who spread their activity out over the week.
Regularity is still a good goal, but if your daily routine gets busy, a longer trip on the weekend can also help.
In short: Around 7,000–10,000 steps a day seems like a useful goal for many, but every extra step counts. Start where you are and gradually increase if that's right for you.
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