How Many Steps Should You Actually Take in a Day to Boost Your Health—or Your Fitness?

We explain how to set your daily step goal, based on what you’re looking to achieve.

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 is a common goal many focus on as a marker of movement success. 

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, C.S.C.S, exercise physiologist at the Hospital for Special Surgery in New York City, tells 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

Being sedentary, or taking 4,000 steps a day or fewer, according to the 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

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.

One key of the ACSM guidelines is the variety of 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

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 that often follows higher-impact workouts. 

Again, consider breaking up long periods of inactivity with short walks, for the best health results, Rieders says.

Training for a 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

posted Sunday January 5th