How many steps a day by age?
In a large analysis of 15 studies, the risk of death levelled off at about 8,000 to 10,000 steps a day for adults under 60 and 6,000 to 8,000 for adults 60 and over. Those studies are observational, and no public guideline sets a number by age. At 3 mph, 6,000 steps takes about 53 min and 8,000 about 1 h 10 min at ages 61 to 85.
What the sources say
Healthy adults typically take between 4,000 and 18,000 steps a day, and 10,000 is reasonable for this group. 100 steps a minute is a floor for moderate walking, so 30 minutes is at least 3,000 steps.
Tudor-Locke et al., International Journal of Behavioral Nutrition and Physical Activity, 2011, How many steps/day are enough? For adults
Healthy older adults average 2,000 to 9,000 steps a day. Thirty minutes of daily moderate-to-vigorous activity on top of everyday activity comes to about 7,000 to 10,000 steps.
Tudor-Locke et al., International Journal of Behavioral Nutrition and Physical Activity, 2011, How many steps/day are enough? For older adults and special populations
15 studies, 47,471 adults: the risk of death levelled off at about 6,000 to 8,000 steps a day at 60 and over, and 8,000 to 10,000 under 60. The data are observational, so they can't show cause.
Paluch et al., The Lancet Public Health, 2022, Daily steps and all-cause mortality
In US data from 1,196 adults 60 and over, steps a day tended to fall as age rose.
Tudor-Locke et al., Journals of Gerontology, 2013, Normative steps/day values for older adults
The numbers, worked out
| Age | Steps a day in the studies | Time for the low end at 3 mph | Time for the high end at 3 mph |
|---|---|---|---|
| Ages 41 to 60 | 8,000 to 10,000 | 1 h 10 min | 1 h 28 min |
| Ages 61 to 85 | 6,000 to 8,000 | 53 min | 1 h 10 min |
Ranges from Paluch et al. for under 60 and for 60 and over. Times from the cadence studies, for ages 41 to 60 and 61 to 85.
| Week | Walk a day | Steps, Ages 41 to 60 | Steps, Ages 61 to 85 |
|---|---|---|---|
| Week 1: Root | 3 min | 320 | 320 |
| Week 2: Flow | 5 to 8 min | 840 | 850 |
| Week 3: Breathe | 10 min | 1,060 | 1,060 |
| Week 4: Own it | 12 to 15 min | 1,580 | 1,590 |
At 2.5 mph, by each age band's steps a minute.
Steps a minute: studies of adults walking, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
What to do with it
- Find your own number first: a normal day on your phone's step count.
- Add steps in short walks, not all at once.
- Use the second table to see how far a plan's walk takes you.
Build your steps with a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.