Walking is one of the simplest physical activities suitable for all age groups. Regular walking supports overall well-being, and experts consistently highlight its positive impact on both physical and mental health. That is why specialists encourage people of all ages to include walking in their daily routine.

Walking keeps the whole body engaged. Every joint and muscle becomes active, helping the body function more efficiently. Many common lifestyle problems can also be controlled through regular walking. In today’s world, issues like obesity, diabetes, and cholesterol have become widespread, and walking is considered one of the best ways to manage them.

However, many people are unsure about the ideal daily step count. Below is a guide that explains how many steps individuals should take each day based on research and age group.

What Does Research Suggest?

A study conducted by 14 researchers from the University of Kalmar in Sweden found that walking plays a major role in improving health. It helps control weight gain and is effective in managing various lifestyle-related diseases. Regular walking can lower the risk of serious conditions such as diabetes, heart disease, and high blood pressure.

Based on this study, here is the recommended step count for different age categories.

Children Aged 6–17 Years

Walking helps strengthen the bones and muscles of children and teens. They should engage in at least one hour of physical activity every day, preferably brisk walking.

Study recommendation:

1. Boys: 15,000 steps daily
2. Girls: 12,000 steps daily

Adults Aged 18–40 Years

Many scientific reports suggest that adults should walk around 10,000 steps a day. However, the Swedish research indicates that people between 18 and 40 years should target 12,000 steps per day for better health.

Above 40 Years

Health risks begin to increase after the age of 40, including unwanted weight gain. Experts recommend walking 11,000 steps daily to maintain good health in this age bracket.

• Ages 50–65 Years
• People below 50 should aim for 10,000 steps daily.
• Those under 60 should walk at least 8,000 steps a day.
• After 60, walking long distances becomes difficult, so experts suggest a target of 7,000 steps.

Individuals above 65 should gradually aim for 3,000–5,000 steps daily depending on their comfort and mobility.

Health Benefits of Walking

1. Walking helps reduce stress and promotes mental relaxation.
2. The American Heart Association states that brisk walking enhances heart circulation and lowers bad cholesterol. It also supports healthy blood pressure levels.
3. It improves lung performance and increases oxygen supply throughout the body.
4. Regular walking helps burn excess fat and supports muscle strength.
5. It is an effective exercise for weight loss, as it boosts calorie burning.
6. Walking strengthens bones and joints, helping reduce joint stiffness.