What’s the Buzz

Research shows that maintaining an active lifestyle has both immediate and long-term benefits for your health. Regular physical exercise helps you:

• Lose weight or maintain a healthy body weight

• Improve bone and muscle strength

• Lowers your risk of chronic health conditions such as high blood pressure, high cholesterol, diabetes, heart disease, heart attack, and stroke

• Lowers your risk of certain infectious diseases

• Lowers your risk of certain cancers

• Supports brain health, including improved cognition and reduced anxiety

• Improves flexibility, balance, and range of motion, which helps to prevent falls

• Improves your ability to do daily activities

Measuring daily steps with fitness trackers or smartphone apps is an easy way to track physical activity levels.

Is 10,000 Steps a Day the Magic Number?

Walking is a low-impact exercise that can be low- or moderate-intensity, depending on the pace. It provides a range of benefits with very few risks. The Centers for Disease Control and Prevention (CDC) recommends that people aim for a step volume of 10,000 steps a day. At an average walking pace, this is equivalent to 5 miles or 8 kilometers. Notably, the average American only walks 3,000-4,000 steps (1.5 to 2 miles) a day. With that said, exactly how many steps you should walk in a day depends on other factors, including your age, present fitness level, and health goals. Learn why exercise needs vary between individuals.

The Science Behind Step Counts and Health Benefits

Summary of Studies on Daily Step Counts

National Institutes of Health (NIH): 2020 Study

A 2020 study by the NIH looked at a prospective association between step counts and risk of death. The results showed that higher daily step counts are associated with lower all-cause mortality (death from all causes). This is regardless of the intensity of stepping. 

Previous studies on step counts and mortality focused mainly on older women and men. This study tracked approximately 4,800 adults aged 40 and above for more than a decade after they wore step counters for 7 days. The researchers found that compared to taking 4,000 steps a day, taking 8,000 steps a day was associated with a 51% lower risk of death from all causes. This trend continued, and taking 12,000 steps a day was associated with a 65% reduced risk of all-cause mortality. 

Higher step counts were also found to reduce the rates of death from heart disease and cancer. The positive effects on health were noted in both men and women, older and younger adults, and people of varied ethnicities.

Lancet: Systematic Review of 15 International Studies

Results from 15 international studies on more than 47,000 adults were published in The Lancet. The meta-analysis found that taking more steps per day is associated with a progressively lower risk of all-cause mortality. However, the risk plateaus at a level that varies with age. 

Among adults aged 60 years and older, the risk of death decreases as the number of steps increases. After 6,000–8,000 steps per day, the risk plateaus. Meaning there is no further reduction in the risk of death by walking more than 8,000 steps if you’re over 60. Among adults younger than 60 years, this benefit is noted until 8,000–10,000 steps per day, after which the benefits plateau.

British Journal of Sports Medicine: Daily Step Count and Mortality

A cohort study of over 72,000 participants published in the British Journal of Sports Medicine reported that any number of daily steps above 2,200 steps per day is associated with lower mortality and cardiovascular risk. This is true in people with both low and high sedentary time. Sedentary time was defined as remaining sedentary for less than 10.5 hours a day (low) or more than 10.5 hours a day (high). 

The study also found that 9,000–10,500 steps per day were associated with the lowest mortality risk, regardless of sedentary time. People taking roughly an equal number of steps per day with a low sedentary time had a lower cardiovascular risk compared to those with a higher sedentary time. The minimal number of steps to decrease the risk of death and cardiovascular disease was found to be 4,000-4,5000 steps per day.

Exploration of Terms such as "Sedentary" and "Physical Activity" and How They Relate to Daily Steps

Physical activity refers to any body movement that involves working your muscles and requires more energy than you use at rest (while sitting or lying down). Common examples include walking, jogging, running, cycling, swimming, dancing, yoga, and gardening. 

Research shows that the number of hours spent being inactive is linked to a risk of developing health problems. Sitting for less than 4 hours a day is considered low risk, sitting for 4-8 hours a day is considered medium risk, and sitting for more than 8 hours a day is considered high risk.

Sedentary refers to a state of being inactive. For example, people who spend most of the day sitting down and not being physically active are said to have a sedentary job. Doctors label anything under 5,000 steps a day as a sedentary lifestyle. 

The Link Between Step Counts, Cardiovascular Health, Diabetes Risk, and All-Cause Mortality

Studies have shown that as few as 2,500 steps a day can lower the risk of chronic diseases such as diabetes, heart disease, and death from all causes. There is a progressive reduction in risk with increasing step counts up to a range of 6,000 to 8,000 steps a day. In other words, although 10,000 steps per day is the recommendation, there are benefits at levels below 10,000 steps per day. 

Other studies have shown that for every 1,000 steps increased from baseline, the risk of death from all causes drops by 6-36%, and the risk of cardiovascular disease drops by 5-21%. These benefits are present regardless of age, gender, underlying health conditions, and lifestyle factors such as diet, smoking, or alcohol use.

Walking Towards Weight Loss and Physical Fitness

Discussion on How Walking and Step Counts Affect Weight Loss and Fitness Levels

It is well-established that a reduced calorie-diet and regular moderate-intensity physical activity are the best ways to lose weight naturally. 

Studies have found that a pedometer-based walking program can result in modest weight loss, about 1.27 kilograms (kg) or 2.8 pounds (lbs) over a period of 16 weeks, even in the absence of any major dietary modifications. Healthy dietary choices and a longer walking program can result in more weight loss.

Common Questions

How many steps per day is considered active?

Anything above 5,000 steps per day is considered active. With that said, exactly how much physical activity you should get to be considered active depends on your age, fitness level, and health status.

Is 3000 steps too low?

Walking 3,000 steps a day is better than no activity at all. However, studies indicate more reliable health benefits at 5,000 steps a day, and the CDC recommends slowly building up to 8,000-10,000 steps a day.

Is walking 3000 steps a day good for weight loss?

Walking 3,000 steps a day may not result in noticeable weight loss. Aim to walk at a brisk pace of around 100 steps per minute for at least 60 minutes a day. This is equivalent to 6,000 steps per day. It may help you achieve your weight loss goals when combined with a healthy diet. 

Can I lose weight by walking 13,000 steps a day?

You may lose weight by walking 13,000 steps a day. Each pound of weight loss requires you to burn calories to the tune of around 3,500 calories. This means you must walk about 35 miles or 70,000 steps to lose 1 pound of weight. At a rate of 13,000 steps a day, it will take you 5-6 days to lose 1 pound of weight. This may change depending on an individual's caloric intake.

The Concept of "Moderate-Intensity Exercise" and Its Role in Achieving a Healthy Lifestyle

Examples of moderate-intensity aerobic exercise include brisk walking, riding a bicycle, water aerobics, doubles tennis, dancing, hiking, and mowing your yard. These activities raise your heart rate and breathing rate. You should be able to talk but not sing during moderate-intensity activities.

Examples of vigorous aerobic activities include running, swimming, climbing stairs, aerobics, gymnastics, and sports such as hockey, football, and rugby. You should be able to say no more than a few words during vigorous exercise without pausing for breath.

The American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC) recommendations for nearly everyone to achieve a healthy lifestyle are as follows: 

• At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity spread throughout the week 

• Moderate- to high-intensity muscle-strengthening activity working on all major muscle groups at least 2 days per week

• At least 300 minutes (5 hours) per week of activity to gain even more health benefits

• Less time sitting and being sedentary 

Mental Health Benefits of Regular Walking

The Impact of Daily Walking on Mental Health and Well-Being

Daily walking has more than just benefits for physical health. It also positively impacts your emotional well-being. Benefits of walking include better sleep, stress relief, improved mood, and increased mental alertness. 

Studies have shown that people who walk regularly have better emotional health compared to those who do not. The higher the number of walks per week, the better a person’s emotional well-being. 

How Incorporating Walks Can Decrease Risks of Depression and Improve Overall Mood

Walking in the company of friends or loved ones provides both health benefits and an opportunity for social interactions. This can boost mood and reduce the risk of depression. 

Waking outdoors gives you the chance to spend time in nature. This is a known form of relaxation that is similar to meditation, allowing you to decompress and refocus on the things that are important. 

Customizing Your Step Count: Tailoring the Goal to Fit Your Life

How Many Steps Per Day is Considered Active?

Here are some general guidelines for step counts and activity levels:

• Less than 5,000 steps per day: Sedentary

• 5,000 to 7,499 steps per day: Low active 

• 7,500 to 9,999 steps per day: Moderately active

• More than 10,000 steps per day: Active 

Factors That Influence the Ideal Number of Steps: Age, Fitness Level, Lifestyle, and Health Goals

Daily step goals should be based on factors such as your age, current fitness level, overall health status, and health goals. 

For example, an older adult may need to walk less and still get the same benefits. This is because you burn more energy with each step when you’re older due to declining biomechanical efficiency. 

Your current fitness level also dictates how much you should walk. If you normally walk 2,000 steps a day, suddenly increasing it to 15,000 steps a day can cause fatigue and/or injuries. It makes sense to increase the amount and intensity of your activity gradually as your fitness level improves.

Health goals are another important factor. Someone who wants to maintain their body weight may be able to do so by getting in 6,000 steps a day. On the other hand, a person aiming for weight loss might have to get in at least 8,000 to 10,000 steps a day to see results.

Other lifestyle factors also play a role. People with a physically active job might not need to walk 10,000 steps on workdays. Instead, they might want to work on strength training or flexibility. Those who spend the day sitting may need to get their steps in after work. 

Tools and Tips for Tracking Steps 

There are numerous wearable devices and smartphone apps to help you track your steps. Even if you don’t have access to these devices and apps, it’s relatively easy to measure your steps. At a moderate pace of 3-4 miles per hour, you will walk 1 mile in 15-20 minutes and this is equivalent to 2,000 steps.

Setting Realistic Goals

Don’t worry if your walking pace or step count is low when you first start walking. Slow and steady is the name of the game. Walking a little is better than not walking at all. Increasing how much you walk by a little every week can improve your health and prevent common health problems that occur due to a sedentary lifestyle. 

Practical Strategies for Increasing Your Daily Steps

Easy and Effective Ways to Naturally Boost Your Step Count

Walking 10,000 steps a day can feel intimidating when you’re first starting out, especially if you are used to sedentary behaviors. There are many easy ways people walk as part of their daily life. Here are some things you can do to naturally boost your step count:

• Listen to music with a lively beat while walking.

• Walk with family and friends.

• Walk your dog or volunteer to walk dogs at an animal shelter.

• Deliver a note to a colleague in person instead of sending an email.

• Walk while on phone calls.

• Get your steps in while waiting for a flight or when you’re early for an appointment.

• Schedule midday walks during workdays.

• Suggest “walk meetings” with colleagues.

• Park farther away from the entrance.

• Take public transport, get off a stop early, and walk the rest of the way.

• Take the stairs instead of the elevator.

Importance of Motivation and Setting Achievable Milestones

Most people are motivated to get in a good number of steps when they first start out. However, it is common for individuals to lose motivation or become overwhelmed over time. Therefore, it’s important to set achievable milestones to stay motivated. 

If you have been leading a sedentary life, suddenly aiming to walk 15,000 steps a day can leave you fatigued and unmotivated within a few short days. Instead, start out slowly and increase the number of steps gradually every week. This will give your body a chance to adjust to the increased level of physical activity and keep you motivated.

Creating a Supportive Environment for Maintaining an Active Lifestyle

One way to stick to your target steps is to make yourself accountable. Find a walking buddy and encourage each other to keep up with your daily step goals. This way, on days when you’re not feeling motivated, your friend can provide support and encouragement. 

It’s also important to choose the right environment. If you spend time with people who are not aligned with your personal goals, it is likely that you will not be successful in your journey. On the other hand, if you hang out with people who love to go for a run in the evenings, you’ll be more likely to join them. 

Conclusion: Walking Your Way to Health

The Importance of Finding a Personalized Step Goal for Optimal Health Benefits

There is no exact number of steps that can benefit everyone. 10,000 steps a day is a general recommendation from the CDC that ensures optimal health benefits for the general population. Research has shown that anything over 5,000 steps a day can benefit your health. Some walking is better than no walking at all. Find your personal step goal based on your age, fitness level, and health status for optimum benefits. 

Start Small and Gradually Increase Your Step Count

If you have been walking less than 2,000 steps a day, start small and gradually build up your step count. Increase your daily steps by 10-20% each week until you are walking around 8,000-10,000 steps a day.