How Many Steps Per Day Do People Take on Average?
Medically reviewed by Amy Kwan, PT
Many believe that achieving 10,000 steps daily is the standard for good health, but studies show that the average American only walks about 4,000 to 5,000 steps each day.
The ideal number of steps varies widely depending on factors like age, job type, and how active someone is. Engaging in regular physical activity, such as walking, can significantly lower the risk of heart disease, combat obesity, and enhance mental well-being.
This article covers the average steps per day, how it varies with age, occupation, and activity level, the origins of the 10,000-step rule, the benefits of walking, and tips for incorporating more walking into your routine.
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Average Steps Per Day
The optimal number of steps per day varies greatly depending on various factors such as age, occupation, and activity level. For example, younger adults and those with physically demanding jobs may naturally accumulate more steps throughout the day compared to older adults or individuals with sedentary occupations.
Additionally, people who engage in regular exercise or sports activities might have higher step goals to maintain their fitness levels, while others may focus on gradually increasing their daily steps to improve overall health and mobility.
By Occupation
An individual's occupation has an impact on the optimal number of daily steps needed outside of work. For instance, individuals in jobs that involve a lot of physical activity, such as registered nurses, retail employees, or construction workers, may naturally accumulate more steps compared to those with sedentary jobs, like office workers or drivers.
According to the U.S. Bureau of Labor Statistics, the highest walking/standing professions, along with their percentage of daily standing or walking, include:
Wait staff: 96.3%
Welders, cutters, and welder fitters: 90.0%
Retail workers: 89.2%
Electricians: 88.2%
Pharmacists: 78.1%
Elementary school teachers:74.5%
Physical therapists: 73.6%
Childcare workers: 68%
Emergency medical technicians: 47.5%
Some professions that do the most sitting as compared to walking include:
Accountants
Insurance sales agents
Lawyers
Human resource managers
Mechanical engineers
By Age
Studies indicate that the average number of steps per day varies significantly based on age groups. For healthy younger adults, aged between 19 and 59, the recommended range is around 7,000 to 10,000 steps per day. However, this can differ based on individual factors such as job type, physical activity levels, and lifestyle choices.
A meta-analysis of 15 studies found that higher daily step counts were linked to a lower risk of all-cause mortality. The results showed the following:
Adults aged 60 years and older benefit from increasing steps to 6,000–8,000 steps per day.
Younger adults experience the benefits of exercise when they reach 8,000–10,000 steps per day.
These findings suggest that encouraging individuals to increase their daily step count may contribute to reducing the risk of premature death, providing valuable guidance for public health initiatives promoting physical activity.
By Country
The average number of steps per day also varies among countries and regions.
In comparison:
Japanese adults: Average about 7,200 steps/day,
Western Australians: Around 9,600 steps/day,
Belgian adults: Around 9,600 steps/day, and
Swiss adults: Between 8,900 to 10,400 steps/day depending on gender and age group.
These variations highlight the influence of cultural and environmental factors on daily physical activity levels.
In addition, various government agencies and professional organizations around the world have various "steps per day" recommendations around the world:
Queensland Health (Australia): Sponsors a 10,000 steps program, encouraging Australians to aim for increased daily activity using step-counting pedometers
U.S. President's Challenge Physical Activity and Fitness Awards Program: This program recommends 8,500 steps per day for adults and 13,000 and 11,000 steps per day for boys and girls, respectively.
America on the Move: Encourages adding 2,000 steps per day, in addition to the amount of steps you are currently taking.
National Obesity Forum (United Kingdom): Defines sedentary as 3,000 to 6,000 steps per day, moderately active as 7,000 to 10,000 steps per day, and very active as over 11,000 steps per day.
Northern Ireland's Public Health Agency: Promotes an additional 30 minutes of daily walking or 3,000 steps, in addition to the amount one is already getting
Ministry of Health, Labour, and Welfare of Japan: Sets a target of 8,000 to 10,000 steps per day for individuals aiming to promote health through physical activity.
Why 10,000 Steps a Day?
The "10,000 steps per day" guideline originated in Japan in 1965 when the Yamasa Clock company marketed a pedometer called "Manpo-kei," which translates to "10,000 steps meter." The concept was based on the belief that taking 10,000 steps daily could improve health and fitness levels. Over time, this idea gained popularity and became a widely accepted target for daily physical activity.
However, the accuracy of the 10,000 steps per day rule as the minimum requirement for a person to be considered "healthy" has been questioned.
One study sponsored by the National Institutes of Health (NIH)-suggested that 10,000 steps may not be the optimal daily target to gain health benefits. The study followed nearly 17,000 women aged 62 to 101, finding that significant health benefits start at 4,400 steps daily and plateau at 7,500 steps.
Researchers provided fitness trackers to measure daily steps and speed, tracking deaths from any cause for over four years. Findings indicated that:
Even modest activity can reduce the risk of death, with a 41% lower risk at 4,400 steps compared to 2,700 steps.
The risk of death continues to decrease with more steps until reaching around 7,500 steps daily.
The study emphasizes that the total number of steps taken is more important than the speed of walking, highlighting the health benefits of increased daily activity regardless of pace.
However, a 2020 Journal of the American Medical Association (JAMA) study that included 4,840 participants with an average age of 57, found that taking more steps each day was linked to a lower risk of dying from any cause. Interestingly, it found that how fast or slow you walk doesn't seem to make a significant difference compared to total number of steps taken in a day.
While aiming for 10,000 steps per day can be a reasonable goal for many people to promote physical activity and overall health, it is not necessarily a one-size-fits-all recommendation. Talk to your healthcare provider about the right walking and physical fitness goals for you.
Benefits of Walking
Walking is a simple yet powerful form of exercise that offers a wide range of health benefits. From improving cardiovascular health to enhancing mental well-being, walking regularly can have a transformative impact on overall wellness.
This low-impact activity is accessible to people of all ages and fitness levels, making it an excellent choice for anyone looking to boost their physical fitness, manage their weight, and promote longevity.
Engaging in regular walking offers numerous health advantages, including:
Improved cardiovascular health and decreased risk of heart disease and stroke
Weight management and prevention of obesity-related health issues, such as type 2 diabetes
Mental well-being, better mood, reduced stress, and better mental function
Improved bone density, reducing the risk of osteoporosis and fractures
Reduced risk of falls
Better sleep quality
Longer life span
How to Start Walking More
Taking steps toward a more active lifestyle doesn't always mean hitting the gym. Practical strategies and insights to help you start walking more and enjoy the benefits of increased physical activity include:
Start small: Add simple activities like carrying groceries or taking the stairs instead of the elevator to your daily routine.
Start with shorter periods of activity: For example, to reach a 30-minute goal, take three 10-minute walks throughout the day.
Make walking a habit: Choose walking as an easy way to get moving. Living in a walkable neighborhood with nearby destinations and connected street networks can encourage more walking.
Incorporate technology: Try using wearable devices to track progress.
Walk with friends: Make physical activity social by walking with a friend or family member.
Schedule for success: Plan physical activity at times when you have the most energy to make it easier to stick to your routine.
Summary
The average number of steps per day varies depending on age, occupation, and country, with recommendations ranging from 7,000 to 13,000 steps for healthy adults.
While the popular 10,000-steps-per-day guideline has been widely adopted, studies suggest that health benefits start at 4,400 steps and plateau around 7,500 steps. This emphasizes the importance of overall activity rather than a specific step count.
Walking offers numerous health benefits, including improved cardiovascular health, weight management, mental well-being, and longevity. It is an accessible and effective form of exercise for people of all ages and fitness levels.
Incorporating simple strategies like starting small, making walking a habit, and using technology can help individuals increase their daily steps and enjoy the benefits of an active lifestyle.
Read the original article on Verywell Health.
