How Many Daily Steps You Need by Age: WHO Guidelines Revealed!

MEXICO CITY (apro).- Walking is highly recommended as a physical activity to lower the risk of heart disease, tackle obesity, and enhance mental well-being. There’s a common belief that taking 10,000 steps a day keeps one healthy, but the ideal number actually varies based on age, type of job, and individual activity levels.

The World Health Organization (WHO) states that insufficient physical activity is responsible for 3.2 million deaths each year, ranking as the fourth leading cause of death worldwide.

Research has shown that for older adults, engaging in moderate activity ranging from 4,000 to 7,500 steps daily can decrease the risk of death by 41% compared to those taking only 2,700 steps.

Overall, the WHO advises walking at least 30 minutes a day, aiming for a total of 150 to 201 minutes per week. But how do these recommendations vary by age?

Children and Adolescents (ages 4 to 17): 10,000 to 15,000 steps per day

During their growth years, physical activity is crucial for children and adolescents. The WHO suggests they engage in 60 minutes of physical activity daily to maintain good cardiometabolic, cognitive, and bone health.

A study published in the specialized journal BMC indicates that 10,000 to 15,000 steps per day are ideal for younger individuals, although this can depend on several factors.

Adults (ages 18-64): 4,000 to 10,000 steps per day

Research advises adults to aim for between 4,000 and 10,000 steps daily to lower the risk of diseases, reduce body fat, and improve life quality.

Tania Szejnfeld Mann, an orthopedic surgeon and traumatologist, explained that there is an international classification to determine if an adult is “sedentary,” “active,” or “very active” based on their step count:

• From 5,000 (or fewer) to 7,499 steps per day: slightly active.
• From 7,500 to 9,999 steps per day: moderately active.
• From 10,000 to 12,499 steps per day: active.
• More than 12,500 steps per day: extremely active.
• The numbers can vary depending on one’s job, physical activity, and lifestyle. 
• Older Adults (over 65 years): 4,400 to 7,000 steps per day

A JAMA Internal Medicine study determined that for older adults, 4,400 daily steps can reduce disease risk and mortality; however, some experts believe that 3,000 steps are enough to see benefits.

The recommended benchmark is 7,000 steps to enhance lower limb function, but this ultimately depends on an individual’s physical condition.

The Benefits of Walking

Tania Szejnfeld considers walking beneficial as it increases heart rate, respiratory rate, and blood flow to all tissues, including peripheral ones like muscles and joints, as well as to brain tissue.