Recommended Steps Per Day by Age: Complete Guide 2026
See recommended daily steps by age: children need 12,000-16,000, adults 7,000-10,000, and seniors 6,000-8,000. Find the right step goal for your age group.
Steps Team•
Recommended Steps Per Day by Age
The recommended steps per day by age varies significantly — children need 12,000-16,000 steps, adults should aim for 7,000-10,000, and seniors benefit most from 6,000-8,000 daily steps. The popular 10,000-step goal isn't one-size-fits-all, and recent research shows that the optimal number depends on your age, fitness level, and health goals.
Here's a science-backed breakdown of how many steps you should walk at every stage of life.
Steps Per Day Chart by Age Group
| Age Group | Recommended Steps/Day | Distance (approx.) | Time (approx.) |
|---|---|---|---|
| Children (6-12) | 12,000-16,000 | 5-7 miles | Natural play |
| Teens (13-17) | 10,000-14,000 | 4.5-6.5 miles | ~90-120 min |
| Young Adults (18-39) | 8,000-10,000 | 3.5-4.5 miles | ~70-90 min |
| Adults (40-59) | 7,000-10,000 | 3-4.5 miles | ~60-90 min |
| Seniors (60-69) | 6,000-8,000 | 2.5-3.5 miles | ~50-70 min |
| Older Seniors (70+) | 4,500-7,000 | 2-3 miles | ~40-60 min |
These ranges are based on multiple studies published in JAMA and The Lancet that tracked step counts against mortality and health outcomes.
Children (Ages 6-12): 12,000-16,000 Steps
Children are naturally active and should accumulate the highest step counts of any age group. Research shows:
- Girls: Average 10,000-12,000 steps/day; target 12,000+
- Boys: Average 12,000-16,000 steps/day; target 13,000+
- Activity sources: Recess, sports, playing outside, walking to school
Children's steps come primarily from unstructured play. Encouraging outdoor activities and limiting screen time helps naturally increase step counts. The WHO recommends at least 60 minutes of moderate-to-vigorous physical activity daily for children.
Teenagers (Ages 13-17): 10,000-14,000 Steps
Step counts often drop during teen years as screen time increases:
- Average teen: Only 6,000-8,000 steps/day (below recommended)
- Target: 10,000-14,000 steps/day
- Sources: Walking to school, sports practice, physical education, social activities
Encouraging teens to walk with friends, join sports teams, or use step-tracking apps can help close the activity gap.
Young Adults (Ages 18-39): 8,000-10,000 Steps
This is the classic target range, supported by strong evidence:
- Mortality benefit: Studies show significant reduction in all-cause mortality at 8,000+ steps
- Weight management: 8,000-10,000 steps burns 300-400 calories daily
- Mental health: Walking reduces anxiety and depression risk by 25-30%
- Target: 8,000-10,000 steps/day; more active individuals benefit from 12,000+
Young adults who are sedentary (desk jobs, driving commutes) often average only 4,000-5,000 steps. Aiming for 10,000 is a solid goal.
Adults (Ages 40-59): 7,000-10,000 Steps
The sweet spot narrows slightly as recovery needs increase:
- 7,000 steps/day: Already provides most of the health benefits
- 10,000 steps/day: Maximum benefit for this age group
- Focus areas: Heart health, blood sugar regulation, weight management
- Bonus: Walking helps prevent age-related muscle loss (sarcopenia)
A 2022 JAMA study found that adults aged 40-59 who walked 8,000-10,000 steps daily had a 50-60% lower risk of premature death compared to those walking fewer than 4,000 steps.
Seniors (Ages 60-69): 6,000-8,000 Steps
Research shows the health benefit curve flattens after about 8,000 steps for older adults:
- 6,000 steps: Significant mortality reduction begins here
- 8,000 steps: Near-maximum benefit for this age range
- Benefits: Fall prevention, joint health, cognitive function, social engagement
- Important: Walking speed matters as much as step count at this age
Seniors should focus on consistent daily walking rather than hitting specific numbers. Even 4,000-5,000 steps provides meaningful health improvement.
Older Seniors (Ages 70+): 4,500-7,000 Steps
The optimal range decreases further, but every step still counts:
- 4,500 steps: Significant health benefits begin
- 7,000 steps: Near-optimal for this age group
- Focus: Balance, mobility, bone density, cognitive health
- Key finding: Walking reduces dementia risk by 25% even at modest step counts
Safety is paramount — older adults should walk on flat, well-lit paths, wear proper footwear, and rest as needed. Our Walking Time Calculator can help plan appropriate walk durations.
Average Steps Per Day by Age (What People Actually Walk)
Here's how many steps people actually take versus the recommendation:
| Age Group | Average Steps | Recommended | Gap |
|---|---|---|---|
| 18-29 | 7,800 | 8,000-10,000 | Slight |
| 30-39 | 7,000 | 8,000-10,000 | Moderate |
| 40-49 | 6,500 | 7,000-10,000 | Moderate |
| 50-59 | 5,800 | 7,000-10,000 | Large |
| 60-69 | 5,000 | 6,000-8,000 | Moderate |
| 70+ | 3,500 | 4,500-7,000 | Large |
Most age groups fall short of their targets. The biggest gaps appear in adults 50+ and teenagers.
How to Find Your Personal Step Goal
Your ideal daily steps depend on more than just age. Consider:
- Current activity level — If you walk 3,000 steps now, aim for 5,000 first, then gradually increase
- Health conditions — Arthritis, heart conditions, or injuries may require lower targets
- Weight goals — Weight loss requires more steps (see our walking to lose weight chart)
- Available time — 10,000 steps takes ~80 minutes; adjust to your schedule
Use our Daily Step Goal Calculator to get a personalized recommendation based on your age, weight, and goals.
Tips for Every Age Group
For Parents (Helping Kids Stay Active)
- Walk to school together when possible
- Schedule family walks after dinner
- Limit screen time to encourage natural movement
For Working Adults
- Take walking meetings
- Use stairs instead of elevators
- Park farther from entrances
- Walk during phone calls
For Seniors
- Walk with a partner for safety and motivation
- Choose flat, well-maintained paths
- Focus on consistency over intensity
- Use a walking aid if needed — every step counts
Common Questions
Is 10,000 steps necessary for everyone?
No. Recent research shows that health benefits start as low as 4,000 steps and increase up to 7,000-10,000 steps depending on age. For adults 60+, 6,000-8,000 steps provides near-maximum benefit.
How many steps should a 50-year-old take daily?
7,000-10,000 steps per day is recommended for adults in their 50s. Start with whatever you can manage and increase by 500-1,000 steps per week.
Are more steps always better?
Not necessarily. Research shows benefits plateau around 10,000 steps for younger adults and 8,000 for older adults. Beyond that, additional health benefits are minimal, though extra steps still help with weight management.
How many steps should seniors walk per day?
Seniors aged 60-69 should aim for 6,000-8,000 steps daily. Adults 70+ should target 4,500-7,000 steps. Any increase from current levels is beneficial.
What if I can't reach the recommended steps?
Start where you are. Even 2,000-3,000 steps per day is better than being sedentary. Increase gradually — adding just 500 extra steps per day makes a measurable health difference over time.
Track Steps for Your Age
Set an age-appropriate goal and track your progress:
- Daily Step Goal Calculator — Get a personalized step goal
- Walking Time Calculator — Plan walks for your schedule
- Step Distance Calculator — See how far your steps take you
Find your perfect step goal. Download Steps to set age-appropriate goals, track daily progress, and see how your steps improve your health — free for iPhone and Apple Watch.