We’re often told that everyone should hit 10,000 steps a day, drink plenty of water, and sleep for eight solid hours every night. While that routine works for some, it can feel unrealistic or overwhelming for others.
The good news is that any movement is better than none. If your goal is to tone up or lose weight, walking is one of the easiest ways to begin. That might mean getting off public transport one stop early, taking a stroll after dinner, or simply finding small ways to move more throughout the day.
Experts also point out that daily step targets aren’t one-size-fits-all. Your ideal number can change with age, lifestyle, and fitness level. Setting the right goal can help improve mood, cardiovascular health, and overall strength. Here’s how many steps you should aim for, based on your age.
Recommended Daily Step Count by Age
Teenagers (Ages 13–19)
According to fitness expert Mark Harris, teenagers should aim for around 12,000 steps per day. While anything above 10,000 is beneficial, this higher target is usually achievable through school routines and extracurricular activities.
At this age, higher energy levels mean movement plays a key role in bone development and overall fitness. Encouraging outdoor play or even setting a family step challenge can help teens stay active.
Young Adults
For young adults, Harris recommends aiming for 8,000 to 10,000 steps daily. This range supports general health, stamina, and long-term fitness.
Balancing work or study schedules can make walking harder to fit in, but simple habits like walking during lunch breaks or planning weekend hikes can make a big difference. Some people also find tools like walking pads helpful for staying active during the day.
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Middle-Aged Adults
Middle-aged individuals should aim for at least 7,000 steps per day. At this stage of life, people may be more prone to heart-related conditions, and regular walking helps strengthen the heart and improve cardiovascular health.
For women going through menopause, consistent exercise can also help with symptom management and weight control. Adding short bursts of faster walking can further increase calorie burn and fitness gains.
Adults Aged 55 and Above
For those aged 55 and over, a daily target of around 6,000 steps is recommended. Maintaining regular movement supports mobility, flexibility, and balance as we age.
Walking at this stage is also beneficial for bone health, helping reduce the risk of osteoporosis and fractures. Combining walking with gentle stretching, yoga, or pilates can offer even greater benefits.
Keep Your Goals Flexible
Step targets can evolve as your fitness improves. These numbers serve as a general guide rather than fixed rules. For more personalized advice, speaking with a qualified personal trainer can help you find a routine that suits your body and lifestyle.
