How many steps you really need to do each day, according to your age

Metro

9 hours ago

Chloe Johnson Published August 12, 2025 2:15pm Updated August 12, 2025 2:15pm Link is copied Comments Hit your 10,000 steps today? It turns out you might not need to. Originating from a hugely successful pedometer marketing campaign launched ahead of the 1964 Tokyo Olympics, the 10,000 steps a day has been a target for many of us to reach for a while now, but is it actually the gold standard you should be working towards? (Picture: Getty) Walking can be a great way to boost heart health and de-stress. The NHS advises 150 minutes of moderate exercise (meaning at an intensity during which you can still talk comfortably) or 75 minutes of vigorous exercise per week (you shouldn't be able to chat with this one). Walking is a great way to help you achieve this, while also not having to pay for a gym membership. So, how many daily steps are recommended for your age group? (Picture: Getty) According to research, 7,000 steps daily is something of a sweet spot for health benefits and it feels a tad more realistic than 10,000 steps, which can take around an hour and forty minutes to complete. But this sweet spot is of course highly dependent on what you do for work, any physical health conditions and also your age. Metro spoke to Holland & Barrett nutritionist Emily Foster, who revealed the recommended number of steps each age group should be taking on a daily basis (Picture: Getty) Emily said that for children and adolescents the recommended minimum for children is 6,000 steps a day but a higher step count - up to 15,000 - might happen naturally due to running around and playing. However, a child is very different from a teen - who may spend more time sitting at school and doing homework - so there's no magic number of steps, 'especially concerning young people where the body is still growing and developing.' The NHS recommends that children and young people get an average of at least 60 minutes of moderate to vigorous physical activity each day (Picture: Getty) So, how many steps should you be taking in your twenties and beyond? Emily suggests that between 8,000-10,000 steps a day is what you should be aiming for. She says: 'This can be challenging for some, for example office workers, and easier for others, such as keen runners, so it's important not to compare too much. Anyone who is living with a medical condition that could affect their level of activity should always check in with a doctor for a tailored recommendation.' Emily also suggests that you should look at balancing your walking with nutrition, adding: 'For example, someone who is regularly hitting 15,000 steps a day will need to eat more calorie dense food than someone who is less active, to ensure the body is effectively fuelled to function throughout the day' (Picture: Getty Images) Emily explains that for older adults, this sweet spot of steps might be a bit lower. 'At 60, many adults begin to slow down their pace of life,' she says. 'As you get older, bones can become more fragile and your fitness may decline, however lots of people enjoy their retirement by keeping active through various sports. In this stage of life, it's therefore important to understand what feels right for you. I'd recommend aiming for somewhere between 6,000 and 8,000 as a minimum, depending on your current levels of activity and general health' (Picture: Getty) But it's not just about hitting those precious step goals. If you're struggling to find the time to get your steps in, it's better to do a little than aim for a higher goal and lose your motivation completely. What matters most, then, isn't the amount of steps but the consistency. Happy walking! (Picture: Getty Images)
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