Wearable fitness trackers have turned step counting into a global phenomenon. With a simple wristband or app, you can monitor how much you move daily. Tracking steps has encouraged people to take an average of 2,500 more steps per day than those who don’t, according to the American Council on Exercise.
The recommended goal of 10,000 steps per day isn’t always easy to hit, but every step counts. Walking regularly can reduce the risk of heart disease, diabetes, obesity, and even depression. But how many steps are people taking each day on average? Are we moving enough to take care of our health? Let’s break it down.
What is the average number of steps?
It’s no secret that age affects how we move and our activity levels. A review of studies found that children and teens typically log between 10,000 and 16,000 steps daily. However, as kids approach adulthood, their daily steps drop significantly. Adults over 18 take on average from 4,000 to 18,000 steps per day, with younger adults generally being more active than older ones.
Studies consistently show that men tend to walk more steps than women. For example, boys and young men average 12,000 to 16,000 steps per day, while girls and young women average 10,000 to 12,000. Among adults in the U.S., men average 5,340 steps per day compared to 4,912 for women.
Aside from gender, your occupation can also significantly influence how much you walk. For example, a small study in Australia revealed that waiters averaged an incredible 22,778 steps daily, while office workers only managed 7,570. Nurses, retail workers, and farmers also accumulate a high number of steps, while desk jobs like call center roles landed at the bottom of the list.
Where you live can also make a big difference. A global study involving over 700,000 people found wide disparities in step counts across countries. Hong Kong topped the list with an impressive average of 6,880 steps per day, while the U.S. lagged behind with 4,774. Factors like climate, income levels, type of streets, and cultural habits can contribute to these differences.
How to do more steps daily?
Now that you know the average steps per day for different groups of people around the globe you might be wondering how many you should be doing. While there isn’t a magic universal number, experts agree that moving more is always better. If your step count falls below average for your age, gender, or job, don’t worry, you can start implementing small changes in your daily routine right now.
Start by setting realistic goals. If 10,000 steps feel excessive, aim for an extra 1,000 steps daily and build from there. Simple changes like walking during your lunch break, taking the stairs, or pacing while on a phone call can make a huge difference over time.
Ultimately, the goal must be creating a healthier and more active lifestyle to improve your well-being. Whether you’re an office worker looking to move more or already racking up steps as a nurse or waiter, you can always do better or optimize your walking. So, lace up your shoes and take the first step toward feeling great!