As wearable fitness trackers become more widespread, individuals are paying closer attention to their daily step counts, and it's yielding positive results.
The American Council on Exercise reports that those who monitor their steps walk an average of 2,500 more steps daily compared to those who don't.
For those aiming to reach the widely recommended goal of 10,000 steps per day, your efforts are not in vain.
Regular physical activity, including walking, brings numerous health benefits, such as a lower risk of:
- Heart disease and stroke
- High blood pressure
- Diabetes
- Obesity
- Depression
- Certain cancers, such as breast and colon cancer
However, how many steps does the average person actually take each day? And is it enough?
Steps Decrease with Age
A 2011 review found that adults over 18 walk anywhere between 4,000 to 18,000 steps daily. Another 2011 review focused on children and adolescents.
It discovered that those under 18 take about 10,000 to 16,000 steps per day. The number of daily steps significantly decreases as teenagers approach adulthood.
Age certainly plays a role in the amount of walking people do. Younger adults are more likely to meet the Centers for Disease Control and Prevention (CDC) guidelines for aerobic activity than older adults.
Males Tend to Walk More
There is a noticeable difference in the average step count between males and females. From childhood through adulthood, males generally walk more. As children and teens, boys walk an average of 12,000 to 16,000 steps daily. Young females, however, take about 10,000 to 12,000 steps per day.
This trend continues into adulthood, at least in the United States. A 2010 study observed pedometer data from just over 1,000 adults. On average, males walked 5,340 steps per day, while females walked 4,912 steps.
Your Occupation Matters
Your job might also influence your daily step count. In 2012, Jenny Craig conducted a small research project in Australia with 10 participants from different professions, each given pedometers to track their steps.
Here’s a breakdown of the average daily steps for various professions, from highest to lowest:
| Occupation | Average Steps per Day |
|------------------------|-----------------------|
| Waiter | 22,778 |
| Nurse | 16,390 |
| Retail Worker | 14,660 |
| Farmer | 14,037 |
| Stay-at-home Parent | 13,813 |
| Teacher | 12,564 |
| Tradesperson | 11,585 |
| Hairdresser | 9,209 |
| Office Worker | 7,570 |
| Call Center Associate | 6,618 |
Keep in mind, this data wasn't collected in a formal, controlled study. It only includes data for one person in each profession and doesn't account for factors like sex or age.
Still, it provides an interesting snapshot of how step counts can vary based on occupation.
Steps Vary Across Countries
Step counts also differ from one country to another. A 2017 study monitored activity levels of 717,527 people in 111 countries over an average of 95 days using smartphones.
Here's what the study found:
| Country | Average Steps per Day |
|----------------|-----------------------|
| Hong Kong | 6,880 |
| China | 6,189 |
| United Kingdom | 5,444 |
| Germany | 5,205 |
| France | 5,141 |
| Australia | 4,491 |
| Canada | 4,819 |
| United States | 4,774 |
| India | 4,297 |
| Indonesia | 3,513 |
It's not entirely clear why step counts vary between countries. Various factors likely contribute, such as obesity rates, climate, walkability of roads and sidewalks, and income.
Assessing Your Step Count
The CDC recommends that adults, including older adults, get at least 150 minutes of aerobic activity, such as brisk walking, per week. A brisk pace is roughly 100 steps per minute. This means you'll need to take about 15,000 steps per week (a little over 2,000 steps per day) to meet the CDC’s minimum guidelines.
For additional health benefits, the CDC suggests increasing that goal to 300 minutes, equating to about 30,000 steps per week (just under 5,000 steps per day).
Keep in mind, this refers to walking at a brisk pace, leaving you at least slightly out of breath.
While this may not apply to every step you take throughout the day, aiming for 10,000 steps per day is still a good goal to ensure sufficient activity. Just make sure some of those steps involve walking at a faster pace.
If you’re looking to add more steps to your daily routine, try these tips:
- Take the stairs instead of the elevator.
- Park further away when running errands.
- Walk with a friend.
- Clean your house.
- Take a walk during work breaks.
- Walk in the mall when the weather is bad.
Post a Comment