How Many Steps a Day Do You Really Need?

By Dr. Ryan Kneessi, ND, Move Forward Natural Health. Last reviewed October 23, 2026.

Ten thousand steps has become the default goal on almost every phone and watch. It is a fine target, but if it feels out of reach, the research offers a more encouraging way to think about it.

Where did 10,000 steps come from?

The 10,000-step goal was widely promoted long before large studies tested it. Researchers have since looked directly at how daily step counts relate to long-term health in large groups of adults.

What does the research show?

In 2022, the Steps for Health Collaborative pooled data from 15 studies covering about 47,000 adults. People who took more steps each day had a progressively lower risk of death during follow-up. For adults younger than 60, the association leveled off at around 8,000 to 10,000 steps a day. For adults 60 and older, it leveled off sooner, at around 6,000 to 8,000.

This kind of study shows an association, not cause and effect, but it is a helpful guide for setting realistic goals.

Does walking pace matter?

In the same analysis, once the total number of steps was taken into account, walking faster did not add a clear extra association. In other words, the total steps you get in the day seemed to matter more than your speed.

How can I add more steps without a big time commitment?

Short walks after meals, walking phone calls, parking farther away, and a 10-minute loop at lunch all add up. Pick one, attach it to something you already do, and build from there. The free 28-Day Longevity Reset includes simple movement steps like these, one week at a time. The Reset is built for adults under 50. If you are 50 or older, a free 15-minute consult is the better starting point so we can talk through what fits you.

Frequently asked questions

Do I need 10,000 steps a day?

A 2022 analysis found the benefit associated with more steps leveled off at around 8,000 to 10,000 for adults under 60 and around 6,000 to 8,000 for adults 60 and older.

Does walking faster matter more than steps?

In that analysis, once total steps were accounted for, walking pace did not show a clear additional association.

What is an easy way to get more steps?

A short walk after meals or during phone calls is a simple way to add steps without carving out extra time.

Sources

1. Paluch AE, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022. https://pubmed.ncbi.nlm.nih.gov/35247352/

This page shares general educational information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Talk with your healthcare provider before starting a supplement, especially if you take medications, are pregnant or nursing, or have a health condition.