With the rise of wearable fitness trackers, millions of people are becoming more aware of their daily activity levels  and it’s making a difference.

According to the American Council on Exercise, people who track their steps take an average of 2,500 more steps per day than those who don’t.

If you’re among those striving for the well-known 10,000 steps-a-day goal, your efforts go far beyond just numbers on a screen. Regular walking offers numerous health benefits, including a reduced risk of:

Heart disease and stroke.

High blood pressure.

Type 2 diabetes.

Obesity.

Depression.

Certain cancers, including breast and colon cancer.

But how many steps do people actually take on average  and is it enough?

Steps Decrease with Age:

Age plays a significant role in how much people move. A 2011 review found that adults over 18 take anywhere from 4,000 to 18,000 steps per day, while children and adolescents average 10,000 to 16,000.

However, step counts tend to drop sharply as teens reach adulthood. Younger adults are also more likely to meet the CDC’s aerobic activity guidelines than older adults.

Males Tend to Walk More:

Across all age groups, males generally take more steps than females. As children and teens, boys average 12,000 to 16,000 steps per day, while girls average 10,000 to 12,000.

This pattern continues into adulthood. A 2010 study found that men averaged 5,340 steps per day, compared to 4,912 for women.

Your Job Matters:

Your occupation can have a big impact on your daily step count. In a small 2012 project by Jenny Craig, 10 participants from different professions in Australia wore pedometers. Here’s how their step counts compared:

While this data wasn’t part of a formal study  and only included one person per occupation  it highlights how much your work environment can influence daily movement.

Steps Vary by Country:

Where you live also affects your step count. A 2017 global study tracking over 700,000 people across 111 countries found large differences in activity levels:

Factors like climate, walkability, obesity rates, and income likely all play a role in these variations.

How Do You Measure Up?

The CDC recommends that adults get at least 150 minutes of moderate aerobic activity (such as brisk walking) each week — roughly 2,000 steps per day at a brisk pace.

For even greater benefits, the CDC suggests 300 minutes per week, or about 5,000 brisk steps per day.

Since not every step you take is at a fast pace, aiming for 10,000 steps daily remains a solid goal for improving health and maintaining fitness.

Easy Ways to Add More Steps:

If you’re looking to move more, try these simple strategies:

Take the stairs instead of the elevator.

Park farther from store entrances.

Go for a walk during work breaks.

Walk with a friend or family member.

Clean your house or do yardwork.

Head to a mall or indoor track on rainy days.

The Bottom Line:

The average person takes anywhere from 4,000 to 18,000 steps per day, depending on factors like age, gender, job, and lifestyle. While the “10,000 steps” goal isn’t mandatory, it’s a great benchmark for staying active and supporting your overall health.