In the age of wearable fitness trackers, counting steps has become a popular way to measure daily movement — and for good reason.
People who track their steps walk about 2,500 more per day than those who don’t, according to the American Council on Exercise. But while 10,000 steps is the golden goal, most people fall far short of that number.
So, how many steps do we actually take on average — and what factors influence the count?
Step Counts Vary by Age, Sex, and Job
As reported by Healthline, age is one of the biggest factors in daily activity. Research shows that adults take anywhere from 4,000 to 18,000 steps per day, while children and teens typically average 10,000 to 16,000 — until step counts decline dramatically around age 18.
Gender also plays a role. In the U.S., males tend to walk more than females across all age groups. One study found adult men average 5,340 steps daily, compared to 4,912 for women.
Occupation matters, too. A small study in Australia tracked the step counts of people in various jobs. Waiters topped the list at nearly 23,000 steps per day, while office workers averaged around 7,500. Those in sedentary roles like call center work recorded the fewest, at just 6,618 steps per day.
Geography Makes a Difference
Where you live can affect your activity level. A global 2017 study used smartphone data from over 700,000 people and found striking differences in average daily steps by country.
Hong Kong led with 6,880 steps, followed by China and the UK. Meanwhile, Americans averaged 4,774, and people in Indonesia had the lowest count, with just 3,513.
Researchers suggest a range of factors contribute to these differences, including infrastructure, climate, obesity rates, and income levels.
Are You Walking Enough?
The CDC recommends adults get at least 150 minutes of moderate aerobic activity per week — which translates to about 15,000 brisk steps, or just over 2,000 per day. For additional benefits, doubling that to 300 minutes (or 30,000 brisk steps per week) is ideal.
But remember: not every step you take is brisk. That’s why the 10,000-step goal is still a good benchmark.
To get there, try parking farther away, taking the stairs, walking on breaks, or cleaning the house with a bit more enthusiasm.
Your goal doesn’t have to be perfection — just progress. Whether you’re a student, a parent, or an office worker, adding more steps to your day is a simple, impactful way to move toward better health.
