®Make your plan
Set your step goal
Enter the average daily steps for the last 7 days from your phone's health app or step counter, and choose your age group. Save your weekly average each week to follow your progress.
Age group
Your weekly averages (on this device)
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Your entries are stored only on this device; they are not sent anywhere.
What does the research say?
In a 2025 review of 57 studies, people taking 7,000 steps a day, compared with 2,000, had a 47% lower risk of death, 47% lower risk of cardiovascular death, 38% lower risk of dementia, 22% fewer depressive symptoms and 28% fewer falls. For death, cardiovascular disease incidence, dementia and falls, the reduction in risk levelled off after about 5,000–7,000 steps; for cardiovascular death, risk kept falling as steps increased.
These are observational studies: people who walk a lot may be healthier in other ways too. Even so, the results from different countries are consistent and show that even small increases matter.
Ways to increase your steps
- Add a 5–10 minute walk two or three times a day, especially after meals.
- Walk while you talk on the phone; take the stairs instead of the lift.
- Get off one stop early or park a little further away.
- Break up long periods of sitting with a short walk every half hour.
- Do some of your walking at a pace where you can talk but are slightly out of breath.
Frequently asked questions
Are 10,000 steps a must?
No. In a 2025 review of 57 studies, people taking 7,000 steps a day had a 47% lower risk of death than those taking 2,000; for death, cardiovascular disease incidence, dementia and falls, the reduction in risk levelled off after about 5,000–7,000 steps. More steps may bring extra benefit for some conditions, but 7,000 steps is a realistic and effective goal for most people.
I'm older. Is my target different?
In an analysis combining 15 studies, the fall in risk of death levelled off at about 6,000–8,000 steps a day in people aged 60 and over, and at 8,000–10,000 steps in those under 60. This page shows your target according to these ranges for your age.
How much should I increase each week?
Small increases matter too. In a meta-analysis of about 227,000 people, every extra 1,000 steps was linked to about a 15% lower risk of death. This page suggests adding 1,000 steps to your daily average each week; this is a general suggestion, so if you have joint pain or a health condition, increase more slowly.
How do I measure my steps?
Your phone's health app or a step counter is enough. Take the daily average for the last 7 days; look at the weekly average rather than a single day. Times when you are not carrying your phone are not counted, so your real step count may be a little higher.
Does the pace of steps matter?
Total step count is the most consistent measure. In the 15-study analysis, the step rate in the fastest 30–60 minutes of the day was also linked to lower mortality, but time spent walking above a set pace was not significant on its own. Making some of your walks brisk still improves your fitness.
To set your walking pace, see the brisk walking metronome; to walk after meals, see the walk-after-meals timer; and for all the weekly recommendations, see the how much activity is enough? page.
Sources
- Ding D, et al. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. Lancet Public Health. 2025;10(8):e668–e681. Summary: Epocrates, 29 July 2025.
- Paluch AE, Bajpai S, Bassett DR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022;7(3):e219–e228. Summary: Hospital Healthcare Europe, 15 March 2022.
- Banach M, Lewek J, Surma S, et al. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. Eur J Prev Cardiol. 2023;30(18):1975–1985. doi:10.1093/eurjpc/zwad229. Summary: Community Practitioner, 11 August 2023.
- Ekelund U, Tarp J, Ding D, et al. Deaths potentially averted by small changes in physical activity and sedentary time: an individual participant data meta-analysis of prospective cohort studies. Lancet. 2026;407(10526):339–349. Press release: EurekAlert!, 13 January 2026.
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462.