How Many Steps Should People Take Per Day? The Role of Physical Therapy in Step Count Goals

Personal Care
Aug 26
3 min read

From 5,000 to 10,000: How Many Steps Should I Walk a Day for Real Health Benefits?

How Many Steps Should You Take In A Day?

We've all heard the most common rule of thumb in the health and wellness space is 10,000 steps a day. However, in today's fast-paced world, is it feasible to dedicate that much time per day to walking? A more realistic goal for a long-term commitment, while still delivering major health gains, is 7,000 steps.

A recent systematic review published in The Lancet Public Health in 2025 covered 57 studies with over 160,000 participants, found that walking 7,000 steps per day is associated with:

A 47% lower risk of all-cause mortality
A 38% reduction in dementia risk
A 22% lower risk of type 2 diabetes.
These benefits were nearly as strong as those seen from walking10,000 steps per day

Reasons Why You Should Increase Your Step Count

Help With Weight Loss

Even a brisk 30-minute walk can burn 120–200 calories depending on speed, weight, and terrain.
Over time, consistent walking contributes to a calorie deficit, the foundation of weight loss.
Walking encourages the body to use stored fat as fuel.

Boost Physical Activity & Health

The most vital ingredient for long-term health is mobility. Walking has numerous benefits including:

Preserving Muscle Mass.
Low impact, Builds Muscular Strength & Endurance
Enhances Circulation & Healing within the body
Improves Balance & Coordination

The Science Behind Step Count:

Research has shown that the benefits of walking extend far beyond just counting steps. Increasing daily activity supports overall physical health, improves fitness, and reduces the risk of chronic conditions such as diabetes and heart disease. In many studies, volunteers who consistently walked more showed improvements in heart health, blood pressure, and body composition.

Modern pedometers and wearable devices monitor step counts, allowing both researchers and patients to track their experience and progress over time. Regular walking also helps regulate glucose levels, making it an effective tool for managing metabolic health. Doctors and other medical professionals often recommend step-based programs as part of a comprehensive plan to improve health outcomes for their patients.

Physical Therapy: A Customized Approach: How Many Steps A Day to Shoot For?

Physical Therapists tailor daily step goals based on individual factors like age, fitness level, medical history, and recovery progress. Research indicates that for most adults, aiming for 7,000–8,000 steps per day can significantly reduce the risk of chronic diseases and improve overall health. For older adults or those with mobility challenges, starting with 4,000–5,000 steps daily is recommended, gradually increasing as tolerated. Physical therapists monitor these goals, adjusting them to ensure safety and effectiveness, and may incorporate interval walking methods, such as the 2:2:1 approach (2 minutes normal walking, 2 minutes brisk walking, 1 minute jogging), to enhance cardiovascular benefits and maintain engagement .

Quality vs. Quantity

Final Thoughts

Total daily steps depends on age, lifestyle & health goals. Working with a physical therapist or physician to determine a step goal, can help you improve mobility, support heart health, and safely increase daily activity.

FAQ's

Q: Is 10,000 steps a universal target for everyone?

No, 10,000 steps is not a universal target for everyone. While it is widely used as a benchmark, research shows that significant health benefits can be achieved at lower step counts. For most adults, walking around 7,000–8,000 steps per day can reduce the risk of chronic diseases and improve overall fitness.

Q: How can physical therapy help in setting my daily step count?

Physical therapy can help you set a safe and effective daily step count tailored to your needs. A physical therapist evaluates your current mobility, strength, balance, and any medical conditions, then creates a step goal that promotes activity without causing strain or injury.

Q: Can steps taken indoors, such as on a treadmill, count towards my daily goal?

Yes, steps taken indoors, including on a treadmill, do count toward your daily step goal. What matters most is the activity and movement your body gets.

If you’re looking to create a personalized walking plan, and you live in South Florida in Port Saint Lucie, Stuart, Palm City or Palm Beach County, one of our physical therapist can help guide you every step of the way!