Ten thousand steps a day has become the default goal on phones and watches. It sounds scientific, but it isn’t: the number traces back to a Japanese pedometer sold in the 1960s called the manpo-kei, which means “10,000-step meter.” Over the past few years, researchers have finally worked out what the real numbers look like.
- 7,000
steps a day was linked with about half the risk of dying early, compared with 2,000 steps.
- 160,000+
adults in 57 studies from more than ten countries were pooled in the 2025 analysis.
- 4,000
steps a day already showed clear benefits over 2,000. You don’t need a big number to start.
The biggest study so far
Link to this section: The biggest study so far
In 2025, researchers at the University of Sydney pooled 57 studies following more than 160,000 adults. They compared people who averaged about 7,000 steps a day with people who averaged about 2,000. The more active group had lower risk across almost every health problem they looked at.
7,000 steps a day vs 2,000: how much lower the risk was
Compared with people taking about 2,000 steps a day
Dying earlyfrom any cause
−47%
Dementia
−38%
Dying of cancer
−37%
Falls
−28%
Heart and blood vessel disease
−25%
Depression symptoms
−22%
Type 2 diabetes
−14%
For most outcomes the benefit rose quickly between about 2,000 and 5,000–7,000 steps and then began to level off. Going higher still helped for some things, such as heart disease, just by smaller amounts.
Your age changes the target
Link to this section: Your age changes the target
An earlier pooled study of 15 groups of people, about 47,000 adults in all, found that the benefit kept growing until about 6,000 to 8,000 steps a day in people aged 60 and over, and 8,000 to 10,000 steps in younger adults.
In a study of older women with an average age of 72, those taking about 4,400 steps a day had about 40% lower risk of dying during the study than those taking about 2,700. The benefit leveled off at around 7,500 steps.
Does speed matter?
Link to this section: Does speed matter?
How fast you normally walk is so closely tied to health that many geriatricians call it the “sixth vital sign.” In older adults, each small step up in usual walking speed, about 0.1 metres per second or a slightly brisker stroll, was linked with about 12% lower risk of dying during follow-up. Still, for most people the total number of steps matters more than chasing a fast pace.
Make it practical
Link to this section: Make it practical
- Check your phone or watch for your average over the past week. That is your starting point.
- Add 500 to 1,000 steps a day every week or two. A 10-minute walk is roughly 1,000 steps.
- Aim for about 7,000 as your first target. More is fine if you enjoy it.
- Mix in some brisk stretches, like walking as if you are a little late.
Try it yourself. Measure your walking capacity with the six-minute walk test
This article is for general education and is not medical advice for any individual.
References
- Ding D, et al. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. Lancet Public Health. 2025. doi:10.1016/S2468-2667(25)00164-1
- Paluch AE, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022;7(3):e219–e228.
- Lee IM, et al. Association of step volume and intensity with all-cause mortality in older women. JAMA Intern Med. 2019;179(8):1105–1112.
- Studenski S, et al. Gait speed and survival in older adults. JAMA. 2011;305(1):50–58.
Cite or share this article
Bernard Aoun, MD. How many steps a day do you really need?. Tortoise Time. Updated September 2026. https://www.tortoisetime.com/learn/how-many-steps-a-day
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