{"id":7002,"date":"2025-07-19T23:01:15","date_gmt":"2025-07-19T23:01:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/7002\/"},"modified":"2025-07-19T23:01:15","modified_gmt":"2025-07-19T23:01:15","slug":"this-is-exactly-how-many-steps-a-day-to-aim-for-based-on-your-age","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/7002\/","title":{"rendered":"This is exactly how many steps a day to aim for based on your age"},"content":{"rendered":"

When it comes to exercise, so many of us are obsessed with tracking our daily step count<\/a> \u2013 and after all, why wouldn’t we be? Walking<\/a> is a great form of low impact exercise that can help boost your heart health, reduce your likelihood of developing certain diseases and has been credited as a de-stressor and anti-anxiety win to boot.<\/p>\n

While we’ve all heard that aiming for 10,000 steps a day<\/a> is the golden number to keep in mind, but it turns out that might not be strictly accurate and that your age plays a part in it all. <\/p>\n

According to two expert personal trainers, it’s worth basing your step count around your age (and 10,000 steps a day isn’t always recommended for everyone, believe it or not), as well as your individual lifestyle choices and overall daily activity levels (e.g. desk job = deliberately aim for more steps than someone on their feet all day).<\/p>\n

Related Story<\/p>\n

Here, we break down how many steps a day are best for each age group; and remember, the NHS advises 150 minutes of moderate exercise (meaning you’re shorter on breath but can still chat) or 75 minutes of vigorous exercise per week (this means doing an activity which makes it harder to talk). While walking is a sturdy option to keep things ticking along in the background, adding in one to two strength training sessions a week plus another form of more intense cardio will see you reap even more benefits.<\/p>\n

How many steps a day should teenagers aim for?<\/p>\n

Personal trainer and Pilates teacher, Aimee Victoria Long<\/a>, recommends that those between the ages of 13 to 19 should be aiming for 10,000 to 12,000 steps a day, depending on how active they are elsewhere in their day. “At this age, movement is key to supporting bone density, cardiovascular health, and mental wellbeing during a critical period of growth,” she explains. <\/p>\n

“Teens tend to spend more time sitting; whether it\u2019s in school, on screens, or doing homework, so hitting a higher step count helps counterbalance this. It also builds strong habits that last into adulthood.”<\/p>\n

Sarah Campus<\/a>, PT and founder of holistic wellness platform LDN MUMS FITNESS<\/a>, agrees, saying up to 12,000 a day helps to “maintain a healthy weight, meets the recommended 60 minutes of moderate to vigorous physical activity daily for teens and accounts for teenagers having higher energy and growth needs”.<\/p>\n

Start ’em young, people!<\/p>\n

\"a\"pinterest\"<\/a><\/p>\n

SolStock<\/p>\n

How many steps a day should you do in your twenties?<\/p>\n

As you reach your twenties, for many it’s one of the most active decades there is \u2013 not only are you embarking on a career and\/or wrapping up your studies, you’re likely out socialising, dating, spending time with loved ones and maybe starting a family of your own. It’s a lot. So, how many steps a day is best for a twenty-something?<\/p>\n

Long and Campus advise between 7,000 and 10,000 a day. “Jobs, uni, or commuting can still lead to long periods of inactivity, so prioritising movement keeps metabolism and energy levels high, supports mental health, and helps regulate weight \u2013 even if you\u2019re not doing structured exercise regularly,” Long explains.<\/p>\n

While Campus adds, “Between 7,000 and 10,000 steps a day supports general health, fitness and weight maintenance, which [is important] as metabolism begins to slow slightly after the teen years.” She also points out that getting your steppy-steps done can help alleviate some of the stress that comes about in your twenties. <\/p>\n

How many steps a day should you do in your thirties?<\/p>\n

“Many people in their thirties are juggling work, family, or both, so staying active becomes more intentional,” Long says, advising that between 7,000 to 10,000 steps is a great goal. “Steps help maintain healthy body composition, reduce stress, and keep joints mobile, especially if you\u2019re not fitting in longer workouts.”<\/p>\n

Campus reminds that, at any age, it’s a good idea to take into account to movement you’re getting elsewhere (e.g. do you have a job that keeps you deskbound or running around all day?), and building a goal around that.<\/p>\n

“This step range helps with maintaining a healthy weight, as metabolism and muscle mass does naturally begin to decline in your thirties,” she shares. “It helps prevent any chronic diseases, such as heart disease and type 2 diabetes, and to off sedentary work life, which is very common in this age group.”<\/p>\n

How many steps a day should you do in your forties?<\/p>\n

“In your forties, it\u2019s advised to aim for 8,000 to 10,000 steps per day to support overall health and to slow down age-related ailments such as osteoarthritis, heart disease, maintains muscle and joint function, preventing stiffness and mobility issues,” says Campus, who points out that this is the decade your metabolism starts to slow, too (*sigh*). “Steps also boosts mental well-being, especially as stress from career or family may peak.”<\/p>\n

Long agrees, adding, “A brisk daily walk combined with strength training is a powerful combo for metabolic health and longevity.”<\/p>\n

How many steps a day should you do in your fifties?<\/p>\n

When you reach your fifties, 6,000 to 8,000 steps per day is ideal says Long. “Recovery may take longer, and joint health becomes a priority, so low-impact steps (e.g. walking, hiking, gardening) are a gentle-yet-effective way to stay active without overloading the body,” she recommends.<\/p>\n

Campus suggests aiming for 7,000 to 9,000 steps per day, with the number being adjusted based on individual fitness level and health conditions. “This range is to maintain one\u2019s heart health, manage blood pressure and cholesterol and support a healthy weight. This number also helps reduce the risk of chronic conditions like diabetes, arthritis, and osteoporosis and helps preserve mobility, balance, and joint function, lowering fall risk.”<\/p>\n

\"a\"pinterest\"<\/a><\/p>\n

Twenty47studio<\/p>\n

How many steps a day should you do in your sixties?<\/p>\n

Walking is one of the safest and most effective forms of exercise in your sixties, says Long. “Aiming for 5,000 to 7,000 steps supports balance, bone density, and heart health. It\u2019s also highly beneficial for mental sharpness and mood.”<\/p>\n

Campus says that when you reach your sixties and over, 6,000 to 8,000 steps a day is a great goal to have to maintain individual health, mobility and fitness levels \u2013 while reducing the risk of a fall, too. “It all supports heart and brain health, lowering the risk of dementia and cardiovascular disease,” she says. “It helps manage or prevent chronic conditions like arthritis, type 2 diabetes, and osteoporosis and supports mental health, reducing symptoms of depression and isolation.”<\/p>\n

How many steps a day should you do in your seventies and beyond?<\/p>\n

From seventy and up, Long says mobility, independence, and stability become key and that 4,000 to 6,000 steps per day “broken up across the day, is a great goal” if that feels manageable to you. Short but frequent bursts of steps are the way to go, she says, combined with simple strength or balance work to boost quality of life. <\/p>\n

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.<\/p>\n

Related Stories\"Headshot<\/p>\n

\u00a0Jennifer Savin is Cosmopolitan UK’s multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news<\/a>, cultural trends<\/a>, health<\/a>, the royals<\/a> and more, using her esteemed connections to access the best experts along the way. She’s grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights<\/a> and image-based sexual abuse<\/a>. Jennifer is also a published author<\/a>, documentary consultant (helping to create BBC\u2019s Deepfake Porn: Could You Be Next?<\/a>) and a patron for Y.E.S. (a youth services charity)<\/a>. Alongside Cosmopolitan, Jennifer has written for The Times<\/a>, Women\u2019s Health<\/a>, ELLE<\/a> and numerous other publications, appeared on podcasts<\/a>, and spoken on (and hosted) panels for the Women of the World Festival<\/a>, the University of Manchester<\/a> and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram<\/a>, X<\/a> or LinkedIn<\/a>.<\/p>\n