How many steps a day after 60? What the research actually says

By MORE OUTSIDE editorial9 November 20263 min readSources checked 9 November 2026

A woman in her sixties with a long grey plait walking through a city park in autumn, past a bench and a Victorian lamp post

The short answer

There's no magic 10,000. A 2022 analysis of 15 studies found that, in adults aged 60 and over, the link between more daily steps and lower risk of death levelled off at roughly 6,000–8,000 steps. It's an association, not a prescription — all movement counts.

Where does 10,000 steps come from?

Ten thousand is a tidy, memorable number, and it became a popular goal long before large studies tested it. It isn't part of the NHS physical activity guidelines, which are based on minutes of activity rather than steps ^[2].

What the 2022 step-count study found

In 2022, researchers pooled data from 15 groups of people in several countries — 47,471 adults followed for a median of about seven years, during which 3,013 died ^[1]. People wore step counters, and the researchers looked at how daily steps related to the risk of dying from any cause.

More steps were linked with progressively lower risk, but the curve flattened. For adults aged 60 and over, the risk levelled off at approximately 6,000–8,000 steps a day; for adults under 60, at approximately 8,000–10,000 ^[1]. Walking speed didn't add a clear extra benefit once total steps were taken into account ^[1].

The steepest part of the curve was at the low end: going from very few steps to a moderate number was associated with the biggest difference ^[1].

What these numbers don't mean

It's easy to read too much into a single figure. Keep in mind:

It's observational. The authors state that causal conclusions can't be drawn ^[1]. People who walk more may differ in many other ways, such as health, income or illness they already had.
It measured risk of death, not fitness, mood, bones or weight.
It's not a personal target. Your right number depends on your health, mobility and where you're starting from.
It says nothing about weighted vests. Step counts and vest studies are separate questions.

A practical way to use step counts

If you like numbers, find your usual daily average over a week, then add 500–1,000 steps a day for a couple of weeks before adding more. A 10-minute brisk walk is often around 1,000 steps, depending on stride.

Steps are only one measure. The NHS also asks adults over 65 to be active every day, break up long periods of sitting, and do strength and balance exercises twice a week ^[2]. A short brisk walk counts ^[3], and so does gardening, housework or walking to the shops.

Beyond steps: what else counts

The WHO links regular activity with better mental health, sleep and overall wellbeing, as well as lower risk of several long-term conditions ^[4]. A walk you enjoy and repeat will usually do more for you than a number you dread.

Common questions

Do I need 10,000 steps a day after 60?: Not according to the 2022 meta-analysis. For over-60s the association with lower mortality levelled off at roughly 6,000–8,000 steps.
Does walking speed matter?: In that analysis, pace didn't show a clear extra benefit once total steps were counted. Brisk walking still counts towards your weekly minutes.
Should I buy a step counter?: It can help motivation, but it isn't needed. A regular walk timed by your watch, or simply your usual route, works too.
What if I can't reach 6,000 steps?: Any increase from a low starting point was linked with the largest difference. Start where you are and build gradually.

General information, not personal medical advice. If you have a health condition, are new to exercise or are unsure, talk to your GP before changing your activity.

Sources

[1] The Lancet Public Health / PubMed Central. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts (Paluch et al., Lancet Public Health 2022; doi:10.1016/S2468-2667(21)00302-9) (2022). Read source (opens in a new tab)
[2] NHS. Physical activity guidelines for older adults (accessed 9 November 2026). Read source (opens in a new tab)
[3] NHS. Walking for health (accessed 9 November 2026). Read source (opens in a new tab)
[4] World Health Organization. Physical activity (fact sheet) (4 November 2026). Read source (opens in a new tab)