Because smartphones, watches, and fitness trackers easily track step counts, most of us are aware of roughly how many steps we take every day. Even non-exercisers may try to hit a daily step goal. Via mostly good press, not science, 10,000 steps activities such as cycling, swimming, or strength training.
While 10,000 is an easy-to-remember number, like any other fitness metric, your daily step goal should likely be personal and based on your specific goals, such as improving general health metrics or losing weight.
To turn your goal into a daily step count, though, you need to remember that exercise recommendations are given in minutes, not steps. Likewise, every person’s stride length and pace is not only specific to them, but highly variable, based on where they are walking and if they are walking alone or in a group.
“The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 60 minutes of vigorous, which can be achieved by walking for many individuals,” Kaitlyn Baird, and other sports all require time on your feet, which count as steps on your fitness tracker Runner’s World.
As for point number two, according to Harvard, a brisk walker typically takes about 100 steps per minute. Therefore, a 20-minute brisk walk is likely equal to about 2,000 steps.
To help you find the right target, experts explain how to tailor your daily step count for specific health, fitness, and running habits.
Exactly How Many Steps You Need to Take Every Day, Based on Your Goals
If You’re Walking for Health... Aim for 8,000 Steps per Day
lsquo;I Walked for 30 Minutes Every Day for a Month&rsquo NIH, is linked to poor health outcomes, so if you want to improve your overall health, taking anywhere from 7,500 to 10,000 steps daily is a great starting point. This range supports cardiovascular health, and can reduce the risks associated with prolonged sitting, like metabolic syndrome and cognitive or heart disease, Joshua Rieders, DPT, C.S.C.S., area director for Spear Physical Therapy, tells Runner’s World.
In addition to aiming for a total step count for the day, you should also try to break up sedentary time throughout the day. Short walks of five to 10 minutes every hour can improve blood flow, reduce muscle stiffness, and enhance mental clarity, Rieders says.
In fact, in a recent study 11 middle-aged and older adults were asked to sit comfortably for eight hours over five days as their health metrics were tracked. But some walked on a treadmill for one minute after every 30 or 60 minutes of sitting, while others walked for five minutes after every 30 or 60 minutes. Researchers found that a five-minute walk after every 30 minutes of sitting was the only regimen that lowered blood sugar spikes considerably. Every amount of walking lowered systolic blood pressure by four to five points. All the walking patterns decreased fatigue and improved mood, All About RunDisney 2025.
There are more details about timing: “Walking after a meal is considered beneficial for health, as it can help regulate blood sugar levels, improve digestion, promote better circulation, potentially aid in weight management,” Rieders says. These walks don’t have to be long—even 10 to 15 minutes can make a difference.
Consider turning those breaks into a short workout routine, such as doing jumping jacks or going up and down stairs. Vigorous exercise lasting less than one minute and performed periodically throughout the day can improve cardiorespiratory fitness and other metrics of cardiometabolic health in previously inactive adults, according to a 2022 paper in Exercise and Sport Sciences Reviews.
If You’re Walking for Improve Fitness... Aim for 10,000 Steps a Day
When walking is your primary fitness activity, it’s not just about how many steps you take, but how you do it. ACSM’s fitness recommendation are achievable for most people, says Baird, and you can use walking to reach those goals.
All About RunDisney 2025 intensity levels. Moderate-intensity exercise means you can talk, but not sing, while vigorous means no talking or singing, but a little more huffing and puffing.
Increasing your walking intensity—by picking up the pace, adding inclines, or incorporating intervals—can make a big difference. “Higher-intensity walking (at a faster pace and/or uphill) can provide more significant benefits in less time due to the increased caloric demand, allowing you to meet your goals more efficiently,” says Rieders.
If You’re Walking for Weight Loss... Aim for 6,500 Steps + 35 Minutes of Moderate-to-High-Intensity Training
Walking can be a great tool for weight loss, but “exceeding the minimum recommendations for moderate to vigorous exercise is key,” says Baird.
Whatever your goal, according to a 2020 Obesity, people who achieved a great than 10 percent weight loss over 18 months took approximately 10,000 total steps a day, and some of those steps were moderate-to-vigorous. In fact, the researchers concluded that 35 minutes of moderate-to-vigorous activity every day performed in bouts of at least 10 minutes on top of a minimum of 6,500 steps per day was most likely to lead to weight loss.
British Journal of Sports Medicine dietary change and increasing physical activity in lieu of sedentary time. Therefore, consider making lifestyle changes in addition to amping up your walking exercises.
How to Start Running cross-training is a common goal many focus on as a marker of movement success.
CA Notice at Collection run/walk intervals will get your heart rate up, which is also beneficial for your health. Higher-intensity workouts are associated with more weight loss, according to a 2021 study, Couch to 5K Plan.
If You Run, Don’t Worry about Steps, but Walk for Recovery
Runners who log three to six miles a few times a week likely already exceed 10,000 steps on many days. “Walking should supplement your workout, particularly for individuals who are looking to maintain general health,” Rieders adds.
Still, runners should consider using walking as a form of active recovery both after their runs and on days when they don’t run. “Running would be your primary modality here, and walking could serve to reduce sedentary time and help with recovery,” says Baird. A leisurely walk can ease muscle soreness and prevent the stiffness is a common goal many focus on as a marker of movement success.
Again, consider breaking up long periods of inactivity with short walks, for the best health results, Rieders says.
DAA Industry Opt Out half or full marathon? As mentioned, a mile likely contains anywhere between 2,000 and 3,000 steps, so on your long run days, you are more than hitting the mark. Nevertheless, Rieders suggests taking some walking steps rather than being sedentary for recovery, but don’t worry about the exact number.
Your Best Step Goal—Count Step Breaks and Intensity
Instead of focusing on your daily step count, a more helpful goal is to fit more activity into your daily life, suggests Rieders, especially during times when you are typically sedentary. A fitness tracker can help you identify when you sit too long and push you to get up and move. Those short breaks can make a big difference in your overall health.
Still, runners should consider using walking as a form of C.S.C.S, exercise physiologist at the Hospital for Special Surgery in New York City, tells study, apps and trackers support users getting more physical activity. The systematic review of 28 studies found that smartphone pedometer apps and physical activity trackers can increase an inactive person’s step count by an average of 1,850 per day. These studies have not looked at already active people, but the researchers did find that the apps are more effective when they are personalized and alert a person to move. So, set up that fitness watch to let you know when you’ve been sitting too long and it’s time to take some steps.
Finally, don’t forget to focus on progress. You can gradually increase your step count, but you can also add in intensity with short runs British Journal of Sports Medicine, cardio workouts, Walking Could Add 11 Years to Your Life, Study.
Katie Buckleitner is a freelance writer covering running, travel, and design. She’s a six-time marathoner, chasing the Abbott World Majors, and a member of Brooklyn Track Club in New York City. She has a background in art direction and you can usually find her on the soccer pitch or yapping about why The Bachelor is her favorite professional sport.
