Be Strong. Be Fit.


How Many Steps You Should Walk A Day To Stay Healthy?

March 15th, 2009 · 15 Comments ·


A group of researchers have conducted a study based on 3,1000 healthy adults to determine the number of steps required for weight control. Here are the findings:

  • For women:
    • 18 to 40 years old: 12 000 steps per day
    • 40 to 50 years old: 11 000 steps per day
    • 50 to 60 years old: 10 000 steps per day
    • 60 years old above: 8 000 steps per day
  • For men:
    • 18 to 50 years old: 12 000 steps per day
    • 50 years old: 11 000 steps per day

From the figures:
Men require more steps to maintain their weight compared to women. However, I am a bit skeptical 12,000 steps are needed for such a big range of ages, from 18 to 50 years old. If you look at the women groups, the number of steps recommended is actually reducing with age.

Behind the figures:
Regardless of the age and gender, the study has confirmed that those who have set up goals and keep a journal for successive increases, their activity has risen as much as 27% after 4 months. Therefore, setting target is important in whatever fitness activity we do.


Mun’s Comment:

  • If you wonder how far can be 1,000 steps – depending on your stride, average person walks about 2,000 steps for 1 mile (about 1.6 kilometer). So, with your age group and its respective number for the steps required, you will know how far you need to walk to stay in shape.
  • This type of research is good. At least, we know one number does not fit all. However, I am wondering how come the number of steps is reducing when we get older. When we get older, our metabolism will go down. In order to burn the same amount of calories, we probably need to exercise more. Therefore, I suspect that the experiment specimens may be under some diet control according to their age groups. This reason is something I could think of. If you have a better idea why the steps are reduced with age, I would like to hear from you too.
  • Just clocking in the “steps” alone is not good enough for overall fitness. Making sure you pushing to the level which you have to huff and puff is important for your cardiovascular fitness. In other words, the intensity is equally important too. Also, not to forget to keep your muscles strong with strength training.
  • Last but not least, if you are puzzling what the best way to keep track on your steps each day, invest in a good pedometer. Pedometer is a small step calculator that you can clip to your belt or pants pocket.

Happy walking!


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Category: Weight Loss

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15 responses so far ↓
  • jack // Mar 18, 2009 at 8:54 AM

    I do not like walk very much, but my wife did, so I have to go walking with my wife. It is not bad.

  • hi // Mar 22, 2009 at 5:58 AM

    Um come on man, as people get older, they tire more easily. Day to day life makes you just want to relax. You answered the ? right there, metabolism slows down but generally life does not along with it. Thats why people exercise less.

  • Tom Parker // Mar 29, 2009 at 7:09 PM

    Hey Mun. I’ve never been a huge fan of walking but I always make sure to park my car about 10 minutes away from my workplace in the morning so I can get a short walk in before I start work and when I finish. However, I do practice other forms of cardio so I’m not that worried about not getting 12,000 steps in per day.

  • Meee // Dec 13, 2009 at 1:22 AM

    Does anyone know how many steps for younger than 18? :D

  • Dave // Aug 13, 2010 at 7:38 AM

    So, I guess there is not much hope for western civilization as we know it. If walking 7.5 km’s a day, every day, just to maintain health, is the standard, then we are in trouble, as I don’t know many peers who walk 10 km’s a week and they still feel pretty good about themselves. Tell them 53 kms a week are required to keep them from an early grave, and they will lend you the shovel LOL!

  • Luig // Aug 19, 2010 at 2:49 AM

    What are the of steps a 71 year old male should walk every day?

  • Luig // Aug 19, 2010 at 3:09 AM

    How many steps should a 71 year old MALE walk a day?

  • grace // Apr 25, 2011 at 6:15 AM

    It’s not that hard, I’ve done 24,490 today and I’m 18 :)

  • Dave // Apr 25, 2011 at 7:12 PM

    Grace…you are 18! You had BETTER find it easy :~) When I was 18 I was running 5k a day, and playing competitive soccer. However, at 56, I have toned it down to power walking my four legged critter a few km, and tread-milling 5 km 5 days a week in the winter. I doubt I am getting 7.5 kms per day.

  • Carmen // Aug 1, 2011 at 7:43 AM

    I walk 10km a day 4 days a week….I am 20

  • Matt Jones // Jan 21, 2012 at 6:28 PM

    I’d love to be able to walk 10km a day, just dont have the time though :( It must take like 2 hours to walk 10km?

  • DMWC // Mar 21, 2013 at 12:07 AM

    I’m happily married, 64 years old, and weI and the kids go for long walks on weekends. We have 3 kids at home who will be with us until they finish university. I jog for an hour every weekday, and I do 30 min of yoga on Mon, Wed, and Fri. On tue and Thursday, I do weight training with a pair of 8lb dumbells. On weekends, my husband and i and the kids go on long walks or hikes and we enjoy that. NO 8000 steps a day for me! I get 12000 odd to 13000 odd steps every day.

  • Tom // Aug 18, 2013 at 1:25 AM

    My wife says that since I am 74 I should be walking along the
    highway every day but she’s not saying how far. Is there a pat
    answer for this?

  • Tom // Aug 18, 2013 at 1:29 AM

    Also, in regard to being 74, I also have metal hips and suffer
    constant pain in my left leg. Walking doesn’t make it worse.
    Should I drive to a park with a walking path? I’m allowed to
    drive four or five miles by my wife aka warden.

  • Dave // Aug 18, 2013 at 6:14 PM

    Tom I would opt for the walking path, if it is level and firm, and free of roots, large rocks, and has easy and level access. I’m not sure where you live, or how safe your highway is, but Iwould not….unless you wear a orange and reflective safety vest, or a hunters vest and hat and jacket. Ensure you have appropriate footware, and if you’re not sure, ask an expert. Walking shoes, are not the same as running shoes. And finally, if you are detirmined to walk along the highway, try and plan the walks, so the morning, or afternoon sun, is not in the eyes of passing motorists. Be seen Tom, and take it nice and slow…after talking to your doctor.

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