How many steps should you take a day for fitness or weight loss?

For general fitness, most adults should aim for 10,000 steps per day, with fewer than 5,000 steps being a sign of a sedentary lifestyle. However, the number will depend on a person’s age, current fitness level, and health goals.

This recommendation comes from the Centers for Disease Control and Prevention (CDC).

Walking is an effective form of low impact exercise that can help people improve or maintain their physical fitness.

In this article, we look in more detail at how many steps people should take each day for:

• general health
• weight loss
• physical strength

We also look at the requirements for different age groups and sexes and explain how to take more steps each day.

Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day. For most people, this is the equivalent of about 8 kilometers, or 5 miles.

Most people in the United States only take 3,000–4,000 steps per day, which equates to about 1.5–2 miles. As doctors generally consider fewer than 5,000 steps per day to be sedentary, this means that many people in the U.S. are not getting as many steps as they should to benefit their health.

According to the Arthritis Foundation, walking can improve:

• muscle strength
• range of motion
• blood flow
• flexibility
• balance, which can help prevent falls
• joint stiffness
• mood and sleep
• breathing

Walking can also help improve or prevent certain health conditions, such as obesity, osteoporosis, and age-related memory loss.

The benefits of walking appear to increase with step count. A 2020 study found that participants who took 8,000 steps per day had a 51% lower risk of dying by any cause compared with those who took 4,000 per day.

This trend continued with higher step counts, as participants who took 12,000 steps per day had a 65% lower risk of dying than those who took 4,000.

This finding suggests that the benefits of walking increase with step count but also shows that people who cannot reach 10,000 steps in a day can still benefit from the activity.

The number of steps to take for weight loss can vary depending on an individual’s current weight, food intake, and target weight. However, 10,000 steps is a good goal for most people.

Some evidence suggests that for weight loss, exercise intensity is also important.

A 2018 analysis of 363 people with obesity found that those who took 10,000 steps per day and spent at least 3,500 of those steps engaged in moderate-to-vigorous activity lasting for bouts of 10 minutes or longer experienced enhanced weight loss.

Keeping up this level of activity helped participants maintain their weight loss until the 18-month follow-up.

The study included a mix of white, Black, Latinx, and Asian participants, most of whom were female. However, the researchers state that further clinical trials are necessary to validate these results.

If a person wishes to use walking as a way to improve their strength, flexibility, or stamina, they may also benefit from more intense forms of walking.

For example, walking uphill activates three times more muscle fibers than walking on a flat surface. People who get many of their 10,000 steps walking up hills will, therefore, get a more thorough workout.

Other ways to get more cardiovascular benefits from walking and boost muscle strength include:

• climbing stairs
• stepping up and down on a stool
• walking briskly for sustained periods
• focusing on objects in the distance, which can increase walking speed by up to 23%
• wearing weighted wrist or ankle straps
• Nordic walking, which involves the use of poles to work out the upper and lower body

The average walking speed in the U.S. is about 3 miles per hour (mph). To increase walking speed, people can try keeping pace with up-tempo music. For example, taking steps in time with the beat of popular chart hits can help people walk at a rate of 3.5–5 mph.

There is no conclusive evidence that natal sex affects the number of steps that a person should take. Therefore, 10,000 steps per day is a suitable goal for males and females.

Brisk walking is also a safe exercise during pregnancy. The CDC recommend that pregnant people get 150 minutes of moderate intensity exercise per week.

Most adults require a similar level of physical activity for optimum health. However, the CDC note that children, adolescents, and older adults have different needs:

3–5 years

The CDC recommend that children aged 3–5 years remain physically active throughout the day. It is unclear how many steps this translates into, but for most children, it means engaging in active play every day.

6–17 years

The CDC state that children and adolescents aged 6–17 years should get at least 60 minutes of aerobic and strengthening exercise per day. A 2012 study estimated that this is equivalent to 11,290–12,512 steps.

Therefore, 12,000 steps may be a helpful goal for people in this age group. However, to meet the CDC recommendations, at least 1 hour of this activity would need to be of moderate-to-vigorous intensity.

Older adults

Older adults can aim for a similar step count to younger adults. However, where this is not possible, a lower step count may still provide significant benefits.

A large 2019 study involving older females found that participants who walked 4,400 steps per day had a lower mortality rate after 4.3 years than those who only took 2,700 steps per day.

In this study, the more steps people took, the lower the mortality rate. However, this trend leveled off at about 7,500 steps per day. This finding suggests that a goal of 7,000–8,000 steps may be sufficient for older adults to see significant benefits from walking.

This study did not investigate the other health benefits of walking, such as its impact on cardiovascular health.

The authors also note that most of the participants were white and that they were primarily more active and of higher socioeconomic status than the general population. As a result, the findings may not be widely applicable.

Getting more steps can be a challenge, particularly for people who lack the time or face other barriers that prevent them from walking more frequently.

However, there are plenty of ways to include more steps in everyday life, such as:

• taking the stairs instead of using elevators or escalators
• going for walks during lunch breaks, while meeting with friends, or while talking on the phone
• using restrooms or meeting rooms that are further away within an office building
• taking breaks from working, watching TV, or reading to do something active
• trying new ways to get more steps, such as dancing or hiking
• parking further away than usual from stores or other destinations
• getting off public transport a stop early and walking the rest of the way
• walking to or from work, if possible

Some research shows that people who keep track of their daily step count walk an average of 2,500 more steps a day than people who do not. As a result, some may benefit from using a pedometer, smartwatch, or app that can track steps via a smartphone.

It is important to warm up before exercise and cool down afterward to prevent injuries. If walking causes pain, a person should stop as soon as possible. If the pain is severe, recurrent, or persistent, they should speak with a doctor.

Current guidelines suggest that most adults should aim for about 10,000 steps per day. People with specific goals, such as weight loss or muscle strengthening, may benefit from increasing the intensity of walking.

The benefits of walking appear to increase in line with physical activity. Older children and teenagers can aim for close to 12,000 steps, while those who are older or unable to walk for long can still benefit from lower step counts.

Forget 10,000 Steps — Here’s How Much You Should Walk a Day: Research

• Walking can help reduce your risk of illness and improve mental and physical health. 
• But it’s an old marketing myth that the optimal number is 10,000 steps a day.
• For health, researchers found 7,000 to 8,000 daily steps was beneficial.

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Despite the recommendations of pedometers everywhere, there’s nothing scientific to the goal of walking 10,000 steps a day, for health or for weight loss. 

That magic number is an arbitrary one that originated as an advertising campaign decades ago.

While walking is great for your health, research suggests 7,000 to 8,000 steps might be a better goal.

10,000 steps a day started as a marketing slogan

The idea that walking 10,000 steps is optimal came from a catchy ad in Japanese, according to Daniel Lieberman, a Harvard paleoanthropologist who has studied the evolution of exercise.

Lieberman wrote in his recent book, “Exercised,” that the Manpo-kei (translated as 10,000-step meter) was invented in the 1960s by the Japanese company Yamasa Tokei — the producer of the first commercial pedometer — which chose the name because it sounded good.

And it worked.

The company sold its product, and the concept became popularized all over the world as a metric for health.

Walking is great for your health, but you don’t need to hit a certain target to see benefits

Lieberman told Insider there were some perks to getting 10,000 steps a day.

It’s a convenient number for people to remember, walking that much (about 5 miles a day) is linked to health benefits, and walking is an accessible activity for many.

“We all have deep fundamental instincts to avoid unnecessary activity, so we need those nudges to help people get started,” Lieberman said.

But it’s not necessary hit 10,000 steps a day, research shows, and the health perks of walking may be on a spectrum.

A 2019 study on older women found that those who walked 4,400 steps a day had lower mortality rates over four years of follow-up than those who walked the least (about 2,700 steps a day or fewer).

But the reduction in risk appeared to max out at about 7,500 steps a day, and researchers found no additional benefits to walking 10,000 or more daily steps.

Similarly, a 2020 study found that taking 8,000 to 12,000 steps a day was linked to lower risk of dying of any cause during the study, compared with 4,000 steps a day. 

Together, these studies suggest that moving more can benefit your health, whether or not you hit the magic number. 

Some evidence suggests walking doesn’t lead to significant weight loss long term

There’s some evidence that people who walk 10,000 steps a day are more likely to lose weight than those who walk just 3,500 steps daily. It seems to make intuitive sense that adding a few extra miles to your routine would help, thanks to the extra calories you’re burning.

But new research suggests that may not be the case.

Herman Pontzer, an evolutionary biologist, collected data showing that traditional hunter-gatherers, who walk miles each day, burn nearly the same number of calories as sedentary Americans. 

His theory to explain this is that, over time, the body compensates for extra energy you burn through exercise by budgeting more carefully or increasing your hunger signals so you eat more to make up for it. 

While this theory is somewhat controversial and requires more research, it suggests the relationship between walking and weight loss isn’t as straightforward as people may think. So walking 10,000 steps a day isn’t a hard and fast rule for shedding pounds any more than it’s a prescription for better health. 

If you are looking to lose weight, there’s no harm in walking, but changing your diet is key — and evidence suggests combining those measures leads to the best results.

health benefits of walking

New fitness gadget often reminds you to walk in order to perform‌ daily activity rate? But where did it come from and what is it for? Rexona experts will help you figure out how many steps you need to take per day for maximum health benefits, weight loss and well-being.

Why not chase numbers?

The popular goal of 10,000 steps was cemented in the mass consciousness by one successful advertisement. At 19In 65, the Yamasa Clock brand presented a new product – a pedometer. It was named “Manpo-Kei”, which translates into Russian as “10,000 steps”. This pedometer has gained immense popularity. After the Olympics, physical activity was very popular, so everyone tried to follow the new normal, although practical studies could not confirm it.

Surprisingly, even today’s fitness trackers are often programmed for this many steps. But making a random mark as an important goal is not necessary. How many steps you need to take per day, it is better to calculate individually, while taking into account your level of physical fitness, age and body weight.

Why is walking useful?

According to the University of Melbourne, daily walks can strengthen the heart, reduce the risk of diabetes and significantly improve psychological well-being ¹ . But this is how almost all aerobic exercise works. Perhaps the popular step plan can be scaled down?

How many steps per day you need to take, researchers at Harvard Medical School found out ² . According to them, the average person takes about 2,700 steps every day. If you take about 4,400 steps, you can noticeably strengthen the body and improve the quality of life. Great news for those who are trying to control their weight: according to the University of Texas, the human body stores fat more slowly if you walk more than 5,000 steps every day ³ . After the 7,500 step mark, the researchers noted no clear benefits to the body.

WHO recommends at least 150 minutes of physical activity every week ⁴ . At the same time, ordinary walking is considered a universal variant of physical activity. It is suitable for almost everyone: children and the elderly, overweight people, those who are undergoing a rehabilitation course after various diseases or injuries.

Walking is suitable for everyone, even with a low level of fitness. Compared with running, various power loads, walking is considered a safer and more versatile exercise. At the same time, the weight is distributed evenly, there is no flight phase, the ankle, knee joints and various parts of the spine are not overloaded.

During normal walking, almost all muscle groups and joints are activated. Benefits of walking:

1. Strengthens the heart and blood vessels. Such a load helps to stabilize pressure, reduces the risk of cardiovascular pathologies.
2. Oxygenates the body. Thanks to a walk in the fresh air, our body tissues receive more oxygen, which is important for additional energy and normalization of well-being.
3. Provides prevention of varicose veins. While walking, blood circulation through the veins and vessels improves, stagnation does not form.
4. Positive effect on joints and muscles. Such a load helps to eliminate muscle tension, increases the overall mobility of the joints, and has a positive effect on the spine.
5. Reduces fatigue. Clean air and moderate activity improve overall well-being, better cope with stressful situations and control emotions.
6. Normalizes the digestive tract. Walking has a positive effect on intestinal motility. Thanks to this, digested food moves more actively, and nutrient compounds are quickly absorbed.
7. Provides a detox effect. During physical activity, metabolic processes and the removal of toxins from the body can be accelerated.
8. Promotes easy weight loss. Daily walks allow you to control weight without strict diets.
9. Helps fight insomnia. Clean air and physical activity during the day have a positive effect on the quality of sleep, can reduce anxiety and make it easier to fall asleep.
10. Replaces active workout. For 60 minutes in the gym, you can burn about 200-300 kcal, and for 15 minutes of walking – 50-100 kcal.
11. Gives an anti-stress effect. Walking longer than 30 minutes has been called an effective way to reduce stress levels. While walking, endorphins are produced, which cause a feeling of joy and reduce irritability.

How to determine the rate of steps?

How many kilometers a day you need to walk depends on the chosen goal and the state of health. For example, to recover from an illness, you can walk a couple of hundred meters every day, gradually increasing the pace and increasing the total distance. For an average person, to strengthen the body, it is enough to walk at least 5–6 km a day. Breathing during a walk should be calm and deep enough.

First, choose your optimal pace, time and route. You can enjoy walking alone and walking with friends, listen to silence, start your favorite playlist or audiobook. For daily walks, professional equipment is not required – just choose a comfortable pair of shoes. The main plus is that the planned number of steps per day is easy to adapt to your usual schedule. You can go down the stairs without using the elevator, walk to the supermarket, or take your dog for a walk more often. If you want to take more steps, try getting out 1-2 stops before work or walking home.

Walking to lose weight

Many people are wondering how much to walk to lose weight. But for weight correction, it is not the distance that is more important, but the calorie consumption. Therefore, a long and leisurely walk in the park will not help burn the required number of calories. To lose weight, you need to walk at a fast pace. To get into the “fat burning zone”, you need to increase your heart rate to 120 beats. This frequency is individual for everyone: it is calculated in an online program or using a special Karvonen formula (the calculations take into account age and pulse at rest).

Sports coaches also recommend alternating walking pace, as on treadmills. Walk fast enough for 2 minutes at first, then slow down. Repeat this several times during the walk. In addition to intensive calorie consumption, such an alternation will increase the aerobic fitness of the body.

Also, do not forget that the loss of extra pounds is affected not only by speed, but also by the total amount of energy spent. Walking on hilly terrain requires much more strength than walking on a level sidewalk. For an intense workout, you can walk on slopes or train on a treadmill with an incline of 5 to 15%. At the same time, try to raise your knees higher or, on the contrary, try to do small springy squats while walking.

Only you can decide how many steps to take per day. With Rexona Clinical Protection*, your skin will be dry and without the slightest hint of odor after any distance and level of exercise**. Antiperspirants in a convenient format (aerosolsOpens in a new window, roll-onsOpens in a new window or sticksOpens in a new window) provide reliable protection and complete confidence in freshness up to 96 hours**. With the Rexona Clinical Protection* line, you can set new records and achieve high goals with maximum*** comfort!

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1. BMC Psychiatry. Hallam K.T. “Happy feet”: evaluating the benefits of a 100-day 10,000 step challenge on mental health and wellbeing // https://pubmed.ncbi.nlm.nih.gov/29361921/Opens in a new window
2. JAMA Intern Med. I Min Lee. Association of Step Volume and Intensity With All-Cause Mortality in Older Women, 2019 // https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709Opens in a new window
3. Medicine & Science in Sports & Exercises. Burton H.M. Daily Step Count and Postprandial Fat Metabolism, 2021 // https://journals.lww.com/acsm-msse/Abstract/2021/02000/Daily_Step_Count_and_Postprandial_Fat_Metabolism.10.aspxOpens in a new window
4. WHO. Physical Activity // https://apps. who.int/iris/rest/bitstreams/1473751/retrieveOpens in a new window

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Experts calculated how many minutes a day you need to walk

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Experts calculated how many minutes you need to walk a day

Experts calculated how many minutes you need to walk a day

Experts have calculated how many minutes a day you need to walk

Until now, we were convinced that to maintain health, you need to take about 10 thousand steps every day. However, experts say that this is a myth invented… | , 05/24/2022

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Until now, we were convinced that to maintain health, you need to take about 10 thousand steps every day. However, experts say that this is a myth invented for one of the advertising campaigns. So, how much time do you need to spend on a walk to feel good? Far less than you might think, the experts say! Walking is one of the best physical activities: cheap, easy, and helps to engage the whole body. According to experts, the claim that you need to do 10,000 steps a day is a myth. You will feel the positive effects of walking after just 20 minutes of daily walking. The Benefits of Daily Walking Walking is one of the easiest and cheapest physical activities. All you need is comfortable shoes and a desire. Walking, like any kind of movement, has a great effect on health. Helps keep fit and burn calories. Strengthens muscles, bones and joints. In addition, it has a positive effect on our well-being by reducing stress. Walking is recommended primarily for those who have a sedentary job. It is also an excellent form of physical activity for patients who experience cardiovascular problems. Walking helps oxygenate the body and improves heart rate. In addition, it also increases the level of good cholesterol in the blood. How many minutes a day should you walk? For health, you need to take about 4-6 thousand steps every day. If you move quickly and take about 100 steps per minute, this means about 40-60 minutes of walking a day,” calculates Rob Arthur, personal trainer. However, you should not do anything through force. Forget the mythical figure of 10,000 steps a day. It was invented for an advertising campaign for an electronic device. Rob Arthur also notes that once you take a certain number of steps, the benefits you get from walking begin to flatten out. This means that walking for 100 minutes a day does not make you healthier. This is supported by research conducted in 2019year. They also showed that women who walked for about 44 minutes a day (that is, they took about 4. 4 thousand steps) had a lower mortality rate than those who walked for 27 minutes. With more steps, mortality decreased until it reached 7.5 thousand steps per day (that is, about 75 minutes of walking). However, if you are looking for other benefits of walking besides longevity, the ideal number of minutes of walking per day may change. Already 20-25 minutes of walking have a positive effect on our sleep. What’s more, studies have shown that if we walk for at least 20 minutes every day, we will reduce the risk of sudden death and provide ourselves with a burst of energy. How to extend the walking time? Practical Tips If you’re having trouble finding time to go for a walk during the day, Rob Arthur has some tips. First of all, include walking in your regular activities. Treat it as part of your schedule. For example, take a walk around the room after every meal. Or move from place to place while talking on the phone. Thus, the time you spend on this physical activity will increase. Rob Arthur also warns against overzealousness.