How many steps a day should I aim for?

Benefits accrue steadily from about 4,000 steps upward, with much of the mortality benefit plateauing around 7,000–8,000 for most adults. The 10,000 figure came from a Japanese pedometer marketing campaign, not research.

Research suggests the benefit curve is steep from about 4,000 to 7,000-8,000 steps and flattens after that for older adults, with a somewhat higher plateau in younger people.

Pace adds benefit independently — a brisk stretch of 10-15 minutes within your total steps improves cardiorespiratory fitness more than the same steps taken slowly.