Build up from your current steps to a daily goal, a little more each week.
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How many steps should I aim for?
There’s nothing special about 10,000. A large analysis of 15 studies found that the risk of dying early fell as daily steps rose, levelling off at about 6,000 to 8,000 steps a day for people aged 60 and over, and 8,000 to 10,000 for younger adults.
Tips for adding steps
- Add 500 to 1,000 steps a day each week rather than jumping straight to your goal.
- Walk after meals: 10 minutes is about 1,000 steps.
- Get off the bus a stop early or take the stairs.
- Walk briskly enough to raise your heart rate: it also counts towards the 150 minutes of moderate activity adults are advised to do each week.
Frequently asked questions
How is distance worked out?
From an average step length of about 41% of your height. Your phone or watch may differ slightly.
Do all steps count?
Yes, but brisk walking does more for your heart and fitness than slow steps.
Is anything stored?
No, it runs in your browser.
Sources
- Paluch et al. (2022), Lancet Public Health: Daily steps and all-cause mortality
- UK Chief Medical Officers’ physical activity guidelines
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