How many steps should I take in a day? Tips to find your ideal step count
How many steps should I take in a day? Learn how to set a personalized step goal, the science behind step counts, and easy ways to walk more every day.
Table of Contents
The popularity of fitness trackers and step-counting apps has made step goals a common part of many people’s wellness routines. But how many steps you “should” take isn’t as straightforward as the widely circulated “10,000 steps” rule might suggest. “Daily step goals need to be personalized based on your age, fitness level, current movement habits, and goals,” says Paige Fortney, PT, DPT, a physical therapist at Hinge Health.
Some people find chasing a daily step target to be fun and motivating. Others, however, may feel stressed or discouraged by the numbers. Understanding how step tracking can support your health — and recognizing when it’s okay to set numbers aside — can help you get the most out of your movement routine.
Read on to learn more about counting steps and how to determine the right step count for you. Plus get tips from Hinge Health physical therapists on how to add more steps to your day, especially if muscle or joint pain makes walking feel challenging.
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Paige Fortney, PT, DPT
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Should you count your steps?
It depends. “Some people are motivated by setting an objective goal, like a daily step count, that they can work toward,” says Dr. Fortney. For others, however, counting steps might feel tedious or even stressful. “It’s easy for some people to become obsessed with it,” she notes. “It really depends on where you are in your fitness journey.”
If you’re already pretty active, you might not get much benefit from tracking your steps, since you’re likely meeting or exceeding movement goals. In these cases, step counting may not significantly change your activity levels.
But if you’re trying to increase your activity level, tracking your steps could encourage you to move more throughout the day. Plus, research shows that people who track their steps take 2,000 to 3,000 more steps per day than those who don’t. Tracking your steps can also be helpful if you don’t have time for structured workouts like going to the gym or attending fitness classes, or you exercise regularly but have a sedentary job. “Some people don't realize how much they sit during the day,” says Dr. Fortney. “Tracking steps can increase your awareness of how active you are — or aren’t — and help you make positive changes.”
How many steps should I take per day?
You’ve probably heard the advice to aim for 10,000 steps a day. This popular benchmark actually traces back to a 1960s marketing campaign for a Japanese pedometer — not to scientific research. While the 10,000-step mantra has become widespread, it isn’t a one-size-fits-all goal. The ideal number of steps varies for each person and depends on factors like your current activity level, overall health, daily routine, and personal goals. What matters most is increasing your activity level relative to your own baseline, since even modest boosts in step count can lead to real health benefits.
It’s worth noting that research shows that health benefits tend to level off between 8,000 and 10,000 steps per day for adults 60 years of age and younger. For older adults, most health benefits occur between 6,000 and 8,000 steps per day. For example:
A study in JAMA revealed that those who walked more than 7,000 steps per day had reduced risk of depression compared to those who walked less.
Participants of a study in JAMA Neurology who walked an average of 9,800 steps per day had the lowest risk of dementia.
A study involving 47,471 adults found that those who were younger than 60 and walked 8,000-10,000 steps daily had the lowest mortality risk.
So if you’re already quite active, you may not need to aim for an even higher number.
How to calculate your daily step count goal
Ready to start walking more but aren’t sure how many steps to aim for? “You have to know where you’re at right now in order to determine how to move forward,” says Dr. Fortney. That’s why the first step (no pun intended) is figuring out your baseline, or the number of steps you take on a typical day.
There are several easy ways to track your steps. Many smartphones have built-in sensors and default health apps that automatically count steps throughout the day — just make sure you keep your phone with you as you move. Dedicated step-counting devices, commonly known as pedometers or activity trackers, are another option and can provide more detailed feedback on your daily activity. Smart watches also offer step tracking, and often sync seamlessly with health apps to give you real-time updates and detailed activity reports.
To determine your baseline step count:
Track your steps for at least two or three days without changing your regular routine. Include both weekdays and weekends for a more accurate average.
Calculate your daily average. For example, if you walk 5,375 steps on Monday, 3,898 steps on Thursday, and 6,231 steps on Saturday, your baseline would be 5,168 steps per day.
Then, set a new goal that’s just above where you are now. For most people, a safe and effective target is to boost your daily step count by 10-20% per week. So for a baseline of 5,168 steps, your new goal would be 5,700 to 6,200 (rounding to the nearest hundred).
Once you’ve met your new goal consistently for a week or two, increase it again by 10-20%. Continue this gradual approach until you reach the step count that fits your fitness and health goals.
“Like any form of exercise, it’s important to increase your activity gradually, rather than jumping straight to your end goal,” says Dr. Fortney. “This allows your muscles and joints to adapt and helps prevent injury.”
Benefits of increasing your daily step count
Whether you’re already active or just starting out, increasing your daily step count can have a big impact on your overall health and well-being. Even small increases in daily steps can offer a range of physical and mental health benefits, such as:
Decreased musculoskeletal pain. Research shows that walking can help lower all types of muscle and joint pain, including neck, back, and knee pain, as well as improve mobility and function.
Stronger bones and muscles. Research from the American Journal of Medicine shows that walking supports bone density and muscle strength, helping to lower the risk of osteoporosis as you age.
Improved heart health. Studies show that walking regularly lowers blood pressure, improves cholesterol, and strengthens the cardiovascular system, reducing your risk of heart disease.
Weight management. Walking programs that include step counting can support weight loss, according to a meta-analysis in the Annals of Family Medicine. If you’re not trying to lose weight, walking can also support healthy weight maintenance.
Reduced risk of chronic diseases. Higher daily step counts are associated with lower risk of chronic diseases such as type 2 diabetes, hypertension, obesity, and sleep apnea, according to the All of Us research program through the National Institutes of Health (NIH).
Better mental health. Research shows that regular walking reduces symptoms of anxiety and depression, improves mood, and supports mental well-being.
Enhanced brain health. Higher step counts have been associated with a reduced risk of cognitive decline and dementia.
Tips to increase your daily step count
Every bit of walking adds up — whether you’re counting steps or not. But boosting your daily steps doesn’t have to mean scheduling hour-long walks or dramatically changing your routine. In fact, some of the most effective ways to add movement are small changes and simple habits that fit easily into your everyday life. Whether you’re at home, at work, or out running errands, there are plenty of opportunities to sneak in more steps and stay active throughout the day. Try these ideas:
Take advantage of breaks. Go for short walks during work breaks, after meals, or while waiting for your kids to finish sports practice or school.
Change your route. Park farther away from your destination, skip the drive-thru to walk inside, or do a loop around the parking lot or store before shopping.
Use the stairs. Choose stairs over elevators, and opt for bathrooms or water fountains on different floors whenever possible.
Make movement social. Suggest walking meetings at work or make plans with friends to walk instead of meeting for coffee or lunch.
Sneak in extra steps at home. Walk upstairs to talk to family members instead of yelling from another room or texting. Take the dog for more frequent walks.
Integrate walking into errands. Walk to do errands when possible, or park once and walk between stores.
Embrace activity tools. Use an activity tracker or set phone reminders to prompt movement after long periods of sitting. Consider a desk treadmill or walking pad for extra steps during the day.
Move while multitasking. Walk during phone calls or stroll to a coworker’s office instead of sending an email.
With a little creativity, you can find countless ways to move more — no gym required! Every step adds up to better health and well-being.
Exercises to help you boost your step count
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- Glute stretch
- Hip flexor stretch
- Calf stretch
The stretches above recommended by Hinge Health physical therapists help your body feel more prepared and comfortable as you increase walking in your routine. They loosen key muscles and release tension that can build up, making it easier to move smoothly and avoid aches or stiffness. Whether you stretch before a walk to warm up or afterward to cool down, these simple movements can support your progress and keep you feeling good as you stay active.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
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PT tip: Focus on functional gains
Tracking your steps can be a helpful way to stay motivated, but try not to let the numbers cause stress. “If you find yourself getting too focused on reaching a certain step goal, shift your attention,” says Dr. Fortney. “Look for real-life improvements — like being able to stand longer while cooking, getting out of a chair more easily, or keeping up with your kids or grandkids. As your fitness improves, these everyday activities should start to feel easier.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Kanejima, Y., Kitamura, M., & Izawa, K. P. (2018). Self-monitoring to increase physical activity in patients with cardiovascular disease: a systematic review and meta-analysis. Aging Clinical and Experimental Research, 31(2), 163–173. doi:10.1007/s40520-018-0960-7
Lashkari, C. (2025, July 2). Where did 10,000 steps a day come from? News Medical. https://www.news-medical.net/health/Where-did-10000-steps-a-day-come-from.aspx
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del Pozo Cruz, B., Ahmadi, M., Naismith, S. L., & Stamatakis, E. (2022). Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK. JAMA Neurology, 79(10). doi:10.1001/jamaneurol.2022.2672
O’Connor, S. R., Tully, M. A., Ryan, B., Bleakley, C. M., Baxter, G. D., Bradley, J. M., & McDonough, S. M. (2015). Walking Exercise for Chronic Musculoskeletal Pain: Systematic Review and Meta-Analysis. Archives of Physical Medicine and Rehabilitation, 96(4), 724-734.e3. doi:10.1016/j.apmr.2014.12.003
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Richardson, C. R., Newton, T. L., Abraham, J. J., Sen, A., Jimbo, M., & Swartz, A. M. (2008). A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss. The Annals of Family Medicine, 6(1), 69–77. doi:10.1370/afm.761
Master, H., Annis, J., Huang, S., Beckman, J. A., Ratsimbazafy, F., Marginean, K., Carroll, R., Natarajan, K., Harrell, F. E., Roden, D. M., Harris, P., & Brittain, E. L. (2022). Association of step counts over time with the risk of chronic disease in the All of Us Research Program. Nature Medicine, 28(11), 2301–2308. doi:10.1038/s41591-022-02012-w