After analyzing activity data from tens of thousands of people across four continents gathered from 15 studies, a team of researchers concluded that the optimal number of daily steps is around 7,000. This figure may vary depending on a person’s age.
How Many Steps a Day Are Needed for Longevity: Research Findings
In 2021, Amanda Paluch’s team at the University of Massachusetts Amherst studied more than 2,000 middle-aged Americans and found that taking at least 7,000 steps a day reduced the risk of premature death by 50 to 70 percent.
The next major phase was a 2022 meta-analysis that pooled health data and step counts from 47,471 adults in Asia, Australia, Europe, and North America. That study found that the top 25 percent of adults who took the most steps daily had a 40 to 53 percent lower risk of dying than the bottom 25 percent who took the fewest steps.
The researchers found that for adults aged 60 and older, the optimal number of daily steps ranges between 6,000 and 8,000. Meanwhile, for younger participants, the beneficial minimum for a long, healthy life was about 8,000 steps or more.
Why 10,000 Steps a Day Is a Myth Without Scientific Basis
Half a century ago, the Yamasa Clock and Instrument Company in Japan tried to capitalize on growing public interest in fitness. They released a pedometer called “Manpo-kei,” which translates to “10,000 Steps Meter.”
That figure didn’t come from rigorous science so much as from marketing. The round number sounded motivating yet achievable, so it caught on worldwide. “It was a kind of straightforward communication tool for health messaging,” Paluch said.
In practice, though, the 10,000-step target sometimes backfired. Instead of nudging people toward activity, it discouraged those who found the goal too daunting and gave up on walking altogether.
Research Conclusions: How Many Steps a Day for Health and Longevity
Humans are built for movement. Evolution shaped our bodies to travel long distances in search of food and water, so our metabolism, cardiovascular system, bones, muscles, and even mental well-being benefit from walking. Any walk you can fit into a busy day helps you live longer, healthier, and happier, the team concluded.
The researchers say their main contribution is showing solid evidence that even relatively short amounts of walking matter—information that will be especially helpful for people who are currently inactive, Paluch said. For example, Professor Maciej Banach, author of another study on walking and health, believes that even small amounts of walking can improve health.
Half an hour of vigorous activity each day can be a powerful motivator for people with sedentary lifestyles—for example, a brisk 30-minute walk. Researchers also recommend adding some strength training to daily routines to help preserve health and muscle strength as people age.
The findings from the study were published in The Lancet: Public Health.
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