Walking is our most basic (and reliable) form of transport, and it’s one of the best full-body exercises you can do.

From head to toe, walking activates nearly every muscle while working your heart, lungs, and other vital organs with a steady, strengthening workout. 

But how many steps should you aim to take on a daily basis?

Your daily step goal should be more than 5,000 steps, but it probably doesn’t need to be too much more than 10,000 steps. Trusted organizations settle on about 7,000-9,000 steps per day as a health-improving goal. 

If you’re at less than 5,000, that might be considered a sedentary lifestyle that could benefit from extra activity.^[1] If your step count is above 10,000, though, you might want to think about adding some variety to your workouts. 

Whatever number you ultimately strive for, setting a goal for how many steps you take in a day is a proven way to^[2]:

• Lose weight
• ​​Maintain a healthy weight
• Support full-body health
• Build muscle
• Improve mental health
• Reduce your chance of injury
• Live longer

The mere act of setting a goal itself also improves motivation and focus while boosting self-esteem when you achieve your milestones.^[3] 

The best part? To get started, you don’t need any special equipment besides some supportive walking shoes. Further, step counters (pedometers) are inexpensive, and most modern smartphones already have the capability built-in or via downloadable apps. 

​​​Why step goals matter: The benefits of walking

As one of our most natural movements, walking is a calming and familiar way to cover distance and exercise your body. Step goals encourage consistent exercise that enhances our health comprehensively. 

General health and wellness 

Regular walking improves cardiovascular fitness, which is how well your heart, lungs, and other organs breathe and pump blood. Walking also helps strengthens your bones, helps reduce the risk of chronic diseases (diabetes, heart disease, high blood pressure), and can even strengthen the immune system.^[4]  

Losing and maintaining weight

Walking burns calories to support weight management in a low-impact way that’s sustainable, approachable, and easy to do anywhere, anytime. Walking can accelerate other weight-loss tactics, boost metabolism, and introduce you to other fitness opportunities. A brisk 30-minute walk is known to burn at least 100 calories for the average person, for example.^[5]   

In terms of maintaining that healthy weight, incorporating more walkable routes into your lifestyle can help you keep pounds away. 

Strength and flexibility

Incorporating more steps into your day can help build and maintain muscle mass, particularly in your legs, hips, and core.^[6] This can improve stability and mobility over time while helping you be more flexible from head to toe. 

Walking also improves balance and coordination, which becomes more valuable—and trickier to maintain—as we age. 

Mental health

Walking isn’t just good for your body; it’s a natural stress reliever and a perfect way to clear your mind.^[7] Regular walks improve mood, reduce anxiety, and can even combat symptoms of depression. If exercise is a key component of mental health, walking is the foundational workout for a healthy, happy mind. 

Walking can also be an excellent social activity, adding to the potential mental benefits. 

Injury reduction

While other workouts might be high-impact or involve high-contact situations, walking is gentle on your joints, connective tissues, and everything else that pads or a helmet might cover. 

Walking helps maintain balance to avoid falls, stay agile, and keep our senses, hand-eye coordination, and general motor skills in tip-top shape.^[8][9] Practice makes perfect, and walking moves nearly every part of the body and mind to avoid a strain, pull, fall, or break. 

Longevity/Lifespan

Studies show that people who regularly set and meet even moderate step goals, such as 6,000-8,000 steps per day, can significantly reduce their risk of premature death.^[10] 

It’s not just about living longer but being able to move with agility and think clearly at an advanced age.^[11] 

Sexual and hormonal health

Yes, incorporating a daily step goal into your lifestyle can actually lead to a better sex life.^[12] With better circulation, more stamina, brighter mental health, and improved self-esteem, your sexual health can improve thanks to simply putting one foot in front of the other. 

Walking promotes hormonal balance and health in general, keeping testosterone and estrogen at optimal levels. These hormones impact so many other parts of our physicalities, too, like appetite, mood, energy, and even our ability to sleep. 

So, if you’re convinced of the benefits of walking a certain number of steps every day, what exactly is a step goal to strive for?

That depends.

What is a good daily step goal?

It’s often said that “10,000 steps” is an ideal daily step goal, but that can be too much for many, especially in the beginning.^[13] Going as low as 7,000 steps per day (2,000 more than the baseline sedentary level), or about 3.5 miles, in a single day can make a big difference for most of the population. 

“Your mileage may vary” rings true when it comes to the ideal daily step count. Start with the guidelines below, but adjust to suit your unique body, diet, and lifestyle. 

Step goals for general wellness

While the average adult walks around 5,000 steps per day just milling about their business, some get as few as 3,000 down in 24 hours. 

Aim higher than 5,000 to promote and improve general health and wellness.^[14] With a goal of about 7,000-8,000 steps per day, you’re likely adding to what you do already, and your body will take note. Breathing, bending, sleeping, and other simple activities can start to improve even after only a few months of a goal of 7,000-8,000 steps. 

Step goals for weight loss

The closer you get to 10,000 steps, the greater your potential for weight loss will be—and the better the chance you keep it off for longer.^[15] 
 
This activity level helps create a calorie deficit while boosting metabolism and muscle tone. Pairing a higher step count with moderate-intensity walking—such as brisk walking, power walking, or light jogging—can amplify calorie burn.

Intensity also matters. A brisk pace (3-4 mph) burns more calories than casual strolling. Incorporating hills, weights, or intervals into your walk can further boost results if and when you’re up for it. 

Start with realistic goals and build up as your stamina improves but remember that consistency and longevity are generally more important than going longer, tackling steeper grades, or walking with more weight.

Step goals for improved fitness

If you want to drop weight and work on your physique while running, jumping, and climbing faster, you might kick it up to something like 12,000 steps per day. This will improve your aerobic capacity and push you into a more strenuous full-body workout.^[16] 

Invest in some really good walking shoes at this point, if you haven’t already. 

Step goals based on age

Anyone who has raised or helped care for children won’t be surprised to learn that an ideal step goal for kids under 12 is 12,000-15,000 steps. They have short steps, loads of energy, and plenty of developing to do.

Teenagers could aim for that 10,000-12,000 range to ensure they stay at a healthy weight, energy level, and flexibility. It’s also crucial to keep active during these formative years since it helps balance hormones and mental health.^[17][18]

Given the rising rates of obesity and depression in teens, walking (and more walkable communities) should be a major priority in supporting our young adults.^[19] It’s as important and ​​rewarding as healthy eating. 

Adults, as mentioned previously, should aim for somewhere between 7,000 and 10,000 steps per day for a healthy lifestyle. As you enter those golden years, though, it’s reasonable to reduce that step goal to the 6,000-8,000 range. 

However, the benefits of walking are even more important as we age. Stick with that young-and-spry step goal as long as you can, adjusting speed, terrain, and other factors to suit your evolving comfort requirements. 

Step goals based on sex

While many men and women might end up with the same step goal, since everyone’s step is proportional to their own body, the unique build and dynamics of male and female anatomy can play a slight role. So, while men might aim for 8,000-10,000 steps, women might aim for 7,000-9,000 steps.^[20] 

How to increase your daily step count

Here are 15 ways to increase your daily step count:

1. Set an exciting destination.
2. Explore a hiking trail or an unfamiliar local route.
3. Take the stairs instead of the elevator.
4. Park at the back of the lot at the mall.
5. Skip the drive-thru—park and walk instead.
6. Use a fitness app to track steps and motivate progress.
7. Set a timer as a “get up and walk” reminder.
8. Don’t drive—choose to walk if it’s close enough.
9. Find a walking buddy, group, or person to chat with on the phone.
10. Commit to an audiobook chapter per night while walking.
11. Spend your lunch and other breaks by taking a walk.
12. Walk your dog instead of letting them out the back door.
13. Walk your kids to school or plan a family walk.
14. Make it a “walking meeting” or get an under-desk treadmill.
15. Pace while waiting—for coffee to brew, while on the phone, etc. 

Also, find good, comfortable, supportive, and sturdy walking shoes. Gel, arch support, and shock-absorbing inserts can also reduce any foot pain that arises from your uptick in mobility. 

Tracking and maintaining your daily step goal

Your smartphone and/or smartwatch likely already have the built-in ability to measure steps, but you can also purchase a fitness tracker. From $20 to $200, they’ll all track your steps, while some might feature other functionality, like GPS, Bluetooth, or health monitoring. 

If you’re in a bind, call your insurance company and ask what kind of pedometer your policy might cover. 

Keep track of your daily steps in the app, or do it old school on your calendar, notebook, or dry-erase board. Get your family and friends involved, or join online communities that help motivate, inspire, and answer questions. 

Celebrate achievements as you unlock new phases of your fitness and health journey. Don’t let plateaus demotivate you, but don’t be afraid to challenge yourself and increase your step goal as you get stronger. 

Finding the right daily step goal for you

Setting a step goal can be a reliable way to lose weight, maintain good health, and improve mental well-being. What’s more important than setting a high goal or increasing your goal frequently is simply sticking to it in the first place. Consistency builds habits, and habits build lifestyles—and lifestyles determine health and longevity. 

At Sincerely Health, we’re here to support your journey toward better health, so download the app to get started. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

• Set specific nutrition goals.
• Earn 10 points for each item you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).

Good daily step count goal FAQ

How many steps should I aim for each day?

Aim for at least 7,000 steps per day or up to 10,000, depending on your age, weight, anatomy, and current level of mobility. For some, 5,000 steps a day might be plenty, while someone attempting to lose weight or run a marathon might aim for 10,000 or more. 

What activities count toward a daily steps goal?

If you’re moving your legs and body in the walking, stepping, running, jumping, or climbing motion, it counts. Whether you walk down the street, run around a track, jog on a treadmill, or even do stationary steps, they’ll generally all register on your pedometer and count toward your daily step goal. 

Download your app on the App Store today

Sources

[1] Department of Health & Human Services. Physical Activity Guidelines for Americans, 2nd Edition. Last reviewed 2018. https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf 

[2] UT Southwestern Medical Center. Focusing on 10,000 Steps a Day Could Be a Misstep. Last reviewed November 16, 2022. https://utswmed.org/medblog/how-many-steps-per-day/

[3] Verywell Mind. Tips for Goal Setting. Last reviewed November 26, 2023. https://www.verywellmind.com/tips-for-goal-setting-self-improvement-4688587 

[4] Harvard Health Publishing, Harvard Medical School. 5 Surprising Benefits of Walking. Last reviewed 2023. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking 

[5] National Academy of Sports Medicine (NASM). Walking for Weight Loss. https://blog.nasm.org/walking-for-weight-loss

[6] National Library of Medicine. Effects of 10-Week Walking and Walking with Home-Based Resistance Training on Muscle Quality, Muscle Size, and Physical Functional Tests in Healthy Older Individuals. Last reviewed November 19, 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6240935/ 

[7] PubMed. The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis. Last reviewed July 23, 2024. https://pubmed.ncbi.nlm.nih.gov/39045858/

[8] PubMed. Walking Can Be More Effective Than Balance Training in Fall Prevention Among Community-Dwelling Older Adults. Last reviewed January 16, 2016. https://pubmed.ncbi.nlm.nih.gov/25613322/

[9] PubMed. Both Age and Physical Activity Level Impact on Eye-Hand Coordination. Last reviewed June 22, 2014. https://pubmed.ncbi.nlm.nih.gov/24964357/

[10] Centers for Disease Control and Prevention. Benefits of Physical Activity. Last reviewed April 24, 2024. https://www.cdc.gov/physical-activity-basics/benefits

[11] PubMed Central. The Beneficial Effects of Cognitive Walking Program on Improving Cognitive Function and Physical Fitness in Older Adults. Last reviewed April 5, 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC8066196/

[12] National Library of Medicine. A Systematic Review on the Relationship Between Physical Activity and Sexual Function in Adults. Last reviewed December 29, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10823211/

[13] UT Southwestern Medical Center. Focusing on 10,000 Steps a Day Could Be a Misstep. Last reviewed November 16, 2022. https://utswmed.org/medblog/how-many-steps-per-day/

[14] Harvard Health Publishing, Harvard Medical School. Walking for Health. https://www.health.harvard.edu/exercise-and-fitness/walking-for-health

[15] Mayo Clinic. Can I Lose Weight If My Only Exercise is Walking? Last reviewed June 5, 2024. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345

[16] American Heart Association. Why Is Walking the Most Popular Form of Exercise? Last reviewed January 19, 2024. https://www.heart.org/en/healthy-living/fitness/walking/why-is-walking-the-most-popular-form-of-exercise

[17] Centers for Disease Control and Prevention. Physical Activity Guidelines for Adults. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[18] Verywell Health. Targeting the Average Number of Steps per Day for Your Age and Sex. Last reviewed July 11, 2024. https://www.verywellhealth.com/average-steps-per-day-8671820

[19] National Library of Medicine. The Association between Obesity and Depression Among Children and the Role of Family: A Systematic Review. Last reviewed August 18, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9406476/

[20] National Institutes of Health (NIH). Number of Steps Per Day More Important Than Step Intensity. Last reviewed March 31, 2020. https://www.nih.gov/news-events/nih-research-matters/number-steps-day-more-important-step-intensity

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