How many steps a day in the UK is enough?
A realistic daily step target for adults, drawn from a large pooled study, with no need to reach 10,000 before it counts.
In this article
How many steps a day in the UK is enough? NHS guidance is set in minutes, not steps: 150 minutes of moderate activity a week. A large pooled study fills in the steps. The risk of dying from any cause kept falling up to about 6,000 to 8,000 steps a day for adults aged 60 and over, and up to 8,000 to 10,000 for younger adults. So 10,000 is a fine goal, and a lower number still helps.
How many steps a day do I need for my health?
The pooled study followed 47,471 adults from 15 studies for a median of seven years. People in the least active quarter took a median of about 3,600 steps a day. Those in the next quarter, at about 5,800, had a 40% lower risk of dying from any cause. The gains were smaller after that: the most active quarter, at about 10,900 steps, had a 53% lower risk than the least active.
“Risk kept falling until about 6,000 to 8,000 steps for people aged 60 and over.”
Do I have to reach 10,000 steps?
No. The authors of the pooled study pointed out that there was little evidence behind the 10,000 figure when they started. WHO advises that any amount of activity is better than none. If your daily step count is 4,000 now, add about 1,000 a day for a week or two, then add another 1,000.
How can I fit more steps into my day?
Brisk walking counts towards your weekly minutes, and brisk means you can talk but not sing. Some ordinary ways to fit more in:
- Walk part of the journey to work, or get off a stop early.
- Walk to the shops rather than drive for short trips.
- Take the stairs instead of the lift.
- Go for a stroll with family or friends after dinner.
