How To Increase Steps Per Day

• According to the Centers for Disease Control and Prevention (CDC), a person should strive to incorporate 150 minutes of physical activity per week to maintain a healthy, active lifestyle.
• Walking can serve as a form of exercise to contribute to the CDC daily goal.
• Adults who consistently achieve a step count closer to 8,000–10,000 steps a day have been shown to have increased mood, reduced stress, and minimized symptoms of chronic illness.
• Plenty of simple, creative ways exist to increase a person’s step count.

Walking is an effective form of low-impact exercise. It can be done outside, at the gym on a treadmill, or even around an indoor space, like a shopping center or indoor track. Walking on a daily basis benefits physical and mental health, though the 10,000 steps a day rule shouldn’t be the aim for everyone.

While studies suggest somewhere between 8,000–10,000 steps a day may improve overall health and lower the risk of mortality, that number is just an example for healthy people under the age of 60. Older adults may only require 6,000–8,000 steps a day, and meeting any quantifiable step goal isn’t beneficial if it causes pain in the body. Plus, you don’t have to take those steps in one long walk and you can take those steps at whatever pace feels comfortable for you.

Ahead, we’ll explore ways to aim for a higher but sustainable step count and provide advice on how to raise your step count without disrupting your day.

The amount of steps a person should take in a day often depends on a few factors, such as age and mobility. The CDC recommends that the average number of steps a person should take to see health benefits improve is 8,000–10,000 steps a day.

A study published in 2022 suggested that healthy adults over the age of 60 often took between 6,000 and 8,000 steps per day and healthy adults younger than 60 took 8,000–10,000 steps per day. However, older adults who struggle with mobility or disability may not be able to achieve these step count levels consistently. If this is the case, adjust based on how far someone can walk in a day without pain.
 

Why is the amount of steps a person takes so important? While we know staying physically active is an essential part of healthy living, there are a few benefits to increasing step counts, especially in older adults.

Help With Weight Loss

For those trying to lose weight, it makes sense to increase your step count. On average, taking approximately 8,600 steps daily will help prevent weight gain in adults. If you want to lose weight, increasing your steps can help you achieve that goal. It’s important to note that age, gender, and diet will also play a role in exactly how many steps will lead to losing weight but setting a goal of 10,000 steps is a good starting place.

Boost Physical Activity & Health

Physical activity is highly advised for all ages, particularly adults trying to maintain a healthy lifestyle. The CDC recommends that adults strive for 150 minutes of moderate physical activity. In this case, every step counts towards that overall goal.

Maintaining an active lifestyle can result in significant health benefits, including:

• Reducing the risk of or minimizing symptoms of chronic illnesses, such as heart disease, diabetes, colon cancer, and others.

• Boosting immunity, potentially by enabling better immune function

• Helping relieve pain associated with osteoporosis

Improve Mental Health

While we often focus on the importance of physical health, mental health matters too. Walking is a great way to take both into account. In fact, a 2022 study suggests walking of any kind improves emotional wellbeing.

There are, however, other things you can do on your way for an even bigger mental health boost:

• When possible, visit a green space for walks. More nature-based walks may increase mood more than a walk around the block in an urban or suburban setting.
• Make it social. Spending time with friends, kids, or other loved ones can help reduce the risk of disease and chronic illness, so walking with others can be extra helpful.
• Furry friends can provide an extra mental health boost too. A 2024 study linked dog walks with lower feelings of loneliness and improved mood.

There are plenty of ways to take more steps in your day-to-day life. While adding time to your treadmill workouts or increasing the number of walks you take can be beneficial, there are also other ways to increase step count.

Parking Farther Away During Errands

While a coveted parking spot is desired by many, choosing to park your car further away from the grocery store, shopping mall, or appointments and choosing to walk farther can add extra steps to your day.

Using a Bathroom on a Higher Floor

If you work or live in a space with multiple bathrooms, opting for the farther one (especially if you must take the stairs to reach it) is a great way to add a few more steps to your daily routine. This is especially true of people with a desk job, who may find it harder to get in extra walks during the work day.

Cleaning Your House

Doing basic housework, even in small amounts like a half hour one every other night, can increase the number of steps you take in a day. Some particularly beneficial options include:

• Vacuuming

• Dusting

• Emptying/​reloading the dishwasher

• Picking up/​putting away clutter

Working in the Yard

You don’t have to solely stick to indoor housework—outdoor maintenance can also be a great way to get out and stay active. Some options include:

• Mowing the lawn with a push mower

• Cleaning out the gutters

• Raking leaves

• Picking up clutter off the lawn

Dancing

Dancing is for all ages—so turning on your favorite tunes and dancing around the house can be a great option. Additionally, finding out if a local dance class or community exists in your area can be a great way to learn a new skill and stay social.

Walking During Commercial Breaks

Even the little moments can turn into a chance to add a few extra steps—opting to get up and walk a bit during commercial breaks can be a worthwhile addition.

Walking While Waiting

When you have scheduled appointments, it’s common to be asked to sit and wait for a few minutes. Instead of perusing magazines, walking around the waiting room (provided you have the space) can kill time and add a couple more steps.

Walking To Nearby Locations

Depending on where you live, you could add to your step count by walking to nearby locations. Only need to pick up a few items at the grocery store? Try walking to the nearest one instead of driving.
 

While some older adults may be retired and no longer in the workforce, for those that currently work, there are a few ways to increase your steps.

Walk to a Coworker’s Desk Instead of Emailing Them

While sending an email or making a quick phone call to a coworker about a situation may be your typical approach, plan to walk over to their desk and talk face-to-face instead.

If you’re willing to try an unorthodox approach, try asking if online or business meetings could be converted into a ​“walking meeting” instead where you literally talk and listen while walking. Getting outdoors, or even just moving around, instead of sitting in a conference room could boost the mood!

Take a Walk On Your Lunch Break

If you’re not much of a morning person, try taking a walk during your lunch break in the afternoon. Even if you can only walk for a few minutes, it can still be beneficial toward your step goal and elevate your heart rate to energize you for the rest of your day.

Take The Stairs

The elevator or escalator is convenient, but try taking the stairs when you can if your job includes multiple floors. Additionally, if your park in a parking garage, you can choose a higher floor and take the stairs down.

Opt For a Standing Desk

Whether you work from home or the office, switching out your current desk with a standing version (or, if you’re really ambitious, a treadmill desk) can keep you on your feet rather than sitting down all day.

Move During Breaks

Most people also benefit from moving in different ways throughout the work day, such as stretching on a mid morning break or developing a habit of walking the dog during a lunch break. Ideally, you want to make any movement throughout the day as enjoyable as possible so you can stay consistent. Another idea is that one day a week, you may be able to start and stop early, allowing time for a longer post work walk.
 

While trying to achieve 10,000 steps can sound intimidating, there are some things you can do to stay motivated.

• Use a physical activity tracker: you don’t need a full training plan, but purchasing fitness trackers that track your daily step count can give you a visual that will help you stay on task.
• Grab a walking buddy: having someone to walk with can help with accountability and also can increase your desire to achieve your goal. Whether it’s walking with new friends or old ones, company helps.
• Find methods that work for you: while plenty of suggestions can increase your steps, they will only be beneficial if you want to do them or if they can easily fit into your life. Trying to opt for random solutions to get extra steps may cause you to lose motivation over time.
• Get creative: you can choose creative alternatives to walking on a treadmill or taking a walk—adding some fun options such as dancing, brisk walking on a scenic route, or taking an exercise class can make you look forward to getting in those steps.
• Buy comfortable shoes: Improper foot wear may increase the risk of injury, deterring walking goals. To avoid this, invest in a comfortable pair of sneakers or hiking boots.

Those with a chronic condition that causes pain or mobility issues may benefit from discussing an increase in step count with a doctor or other healthcare provider before walking more. They can answer any questions and can remind someone of ways to stay safe, such as drinking water to stay hydrated or walking in small bursts.