Average steps per day by age
Daily step counts naturally fall as we get older. Knowing the average for your age group helps you see where you stand — and set a realistic, motivating goal. Here's the breakdown, plus the step targets research links to the biggest health benefits.
Average daily steps by age group
| Age group | Average steps per day |
|---|---|
| 20–29 | ~7,000–7,500 |
| 30–39 | ~7,000 |
| 40–49 | ~6,700 |
| 50–59 | ~6,300 |
| 60–69 | ~5,500 |
| 70+ | ~3,500–4,000 |
Recommended steps per day by age
Research suggests adults under 60 gain the most benefit from around 8,000–10,000 steps a day, while those 60 and older see most benefits at 6,000–8,000. The key point at any age: more than your current baseline is better, and the jump from sedentary to lightly active matters most.
New to step goals? Start with our guide on how many steps a day you should walk, then use how to walk more for practical tips.
Set a goal that fits your age and life
StepJourney lets you pick your own daily step goal and tracks your history day by day — so you can beat your average and keep improving.
Frequently asked questions
What is a good number of steps per day?
For most adults, 7,000–10,000 steps a day is a strong target. Older adults benefit well at 6,000–8,000.
Is 5,000 steps a day enough?
It's better than sedentary and a fine starting point, but working up toward 7,000+ brings more health benefits for most people.
Do steps count if they're slow?
Yes — all movement counts. Adding some brisk-pace walking on top brings extra cardiovascular benefit.