How Many Steps a Day Do You Really Need? What a Large Analysis Found
Pooling data from 15 studies, researchers found benefits level off well below 10,000 steps for older adults. Here's what it means for you.
Fact checked by Priya Nair, MPHWritten by Sam WhitfieldUpdated on
Key takeaways
- An analysis of 15 studies including about 47,000 adults linked more daily steps with a lower risk of death.
- Benefits levelled off at around 6,000–8,000 steps for people 60 and older, and 8,000–10,000 for younger adults.
- Experts say the message is simple: if you move less than this, adding steps is worthwhile.
The popular 10,000-steps goal may be more than many people need — but more movement still matters. That's the takeaway from a large analysis published in The Lancet Public Health.
What the researchers did
An international team pooled data from 15 studies across four continents, covering about 47,000 adults who wore step-counting devices. They then followed participants to see how daily steps related to the risk of dying from any cause.
What they found
- People in the highest step group had a markedly lower risk of death than those in the lowest group.
- For adults 60 and older, the benefit levelled off at roughly 6,000–8,000 steps a day.
- For adults under 60, it levelled off at roughly 8,000–10,000 steps a day.
- Walking speed mattered less than the total number of steps once total steps were accounted for.
What experts say
“These findings are encouraging for anyone who finds 10,000 steps daunting. If you're doing 3,000 or 4,000 steps today, every extra thousand is likely doing you good.”
Limitations
The analysis was observational, so it shows a link rather than proving that steps directly cause longer life. People who walk more may differ in other ways, such as overall health. Still, the results fit with a large body of evidence on physical activity.
What this means for you
- Check your current daily average on your phone or watch.
- Add steps gradually — for example, a 10-minute walk after lunch.
- Combine steps with the recommended 150 minutes of moderate activity a week.
The takeaway
You don't need to hit 10,000 steps to benefit. Aim to move more than you do now, building toward 6,000–10,000 steps a day depending on your age.
How we reviewed this article
Beargoal has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions and medical associations. We avoid tertiary references. Learn more in our editorial process.
- Paluch AE, et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health. https://doi.org/10.1016/S2468-2667(21)00302-9
- October 23, 2026Written, medically reviewed and published. Medically reviewed by Amara Okafor, MD.
Fact checked by Priya Nair, MPHWritten by Sam WhitfieldUpdated on
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