A fitness expert has explained how many steps he recommends based on your age group
Walking is a brilliant form of exercise for anyone looking to boost their health for free. The NHS says: “Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.
Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier.” While the NHS is clear that ‘you do not have to walk for hours’, even a brisk 10-minute daily walk has positive health benefits, many people enjoy setting a daily step goal for themselves.
For those who like working towards a target, Mark Harris, Fitness Expert at home-gym equipment supplier Mirafit, has shared his step goal recommendations for different age groups.
Moreover, he explained why people born between certain years could benefit from over 2,000 extra steps compared to others. Mark said: “For those aged 13-19, I recommend aiming for around 12,000 steps per day.
“While anywhere over 10,000 is great, 12,000 is easily achievable by commuting to school or engaging in extracurricular activities. Teenagers typically have higher energy levels and require movement to improve bone structure and general fitness.
“Parents should encourage their children to engage in as much outdoor activity as possible, especially in an ever-evolving digital age. They could even provide incentives or make it into a family challenge, increasing competitiveness and motivation.”
He continued: “Next, for young adults, I recommend aiming for between 8,000-10,000 steps each day. This is a great way to support the body’s fitness levels and general health.
“While it can be difficult to fit this into work schedules, opting for walks on lunch breaks and active weekends, such as hikes, can help people hit this daily step goal. While walking in the sun could be the best option throughout spring and summer, using treadmills or walking pads indoors is another effective way to hit step count goals.”
Mark also recommended a similar step goal for the next age group. “For middle-aged individuals, a daily step count of 7,000 or above is recommended. At this age, people are more susceptible to conditions such as heart disease.
“Walking more can directly combat this, helping to support cardiovascular fitness by strengthening the heart. Furthermore, women experiencing menopause may also find that exercise can reduce symptom intensity while assisting with weight management.
“Many middle-aged people may face time constraints due to family commitments or demanding careers. The key is creating a plan that fits your lifestyle.”
He added: “For older adults, aged 55 or above, aiming for 6,000 steps each day is recommended. By maintaining daily movement, older adults and senior citizens can support mobility and flexibility.
“It’s also great for bone health at this age, lowering the risk of osteoporosis or experiencing unnecessary fractures. A combination of walking and stretching routines, such as yoga or pilates, is incredibly beneficial for older individuals.”