How Many Steps Per Day For Optimum Health?

Camila Santiago

Camila is an introvert, travelholic, digital nomad & integrative health coach.

She discovered that a whole food plant-based diet is the gateway to optimum health for, self-awareness, and even spirituality.

Throughout her trips around the world, she started to sink deep into herself and figured out that her mission is to help people to find happiness within themselves.

Bring them back to their core and re-connect with the source.

Read all of Camila's articles here!

Or visit her on Facebook here!

Steps per day

Some say that 10,000 steps are the magical number you should be walking every day for optimum health. 

But is that the right number for you?

10,000 steps is around about 5 miles.

If you have an office job and you’re sitting down all day you’re probably getting nowhere near your 10k steps per day!

Even though it seems to be a bit hard to determine how many steps is the right number, due to factors like regular physical activity, lifestyle, age, gender, personal goals, etc, there is something in between that can be considered.

According to a study done by Osteoporosis International, under 5,000 steps per day might be harmful to bones

So how many steps per day?

Something around 7,500 steps will help you to lose weight and improve sleep.

And 10,000 steps, might decrease the risk of developing cardiovascular diseases.

It goes without saying, the health benefits continues beyond 10,000 steps per day.

If you want to increase your steps, you should consider setting some goals.

One way of doing it is by working your way up.

If you’re aiming for 10,000 steps, what about adding 500 steps per day at the first week?

Then, you can increase each week until you get there.

It’s a good idea to get a pedometer. You can get them for just a few dollars on Amazon.

Your iPhone might even have a pedometer too! Or you could get a fitbit.

Here are 5 simple tips that will help you to move more:

#1 Take The Stairs!

Unless your office is on the 18th floor walking up a few flights of stairs is a great way to add in a few extra steps.

It builds strengths in your muscles, burns around 110 calories if done 4 times per day, increases your endurance, it’s good for your heart and it’s a free workout!    

#2 Run Errands On Foot

If the bakery, supermarket, bank, gym or whatever place you need to go is just 1 or 2 miles away, make the effort and walk there, instead of driving.

According to a study at the University of California, most errands in the US are within walking or biking distance.

You’re not only improving your health, but also saving some cash (in gas or bus/train ticket) and saving the  environment. What a hero!

#3 Go For A Walk

Explore nature around your neighbourhood, public parks or even if you live near the beach, go for a walk.

It can be on the weekends, in a break between work, after lunch.

Invite your colleagues, bring a book or enjoy your own company!

Or better yet, take your dog for an extra walk! 77% of all pet dogs don’t get enough exercise so they’ll be happy!

Getting your steps in may be a struggle if you have a lazy dog though..

The benefits of 30 minutes of walking, every day are tremendous, and you can expect to improve your mood, improve digestion, lose some weight and feel great!

#4 Walk Around The Office

Just because you’re sitting at a desk all day, it doesn’t mean you can’t move, right?

Like every 2 hours or even every hour, go for a walk around the office.

Have a question? Instead of using the instant chat, phone or e-mail, why don’t walk to your co-worker’s desk?

E-mail is loading?

Stretch your legs around a bit, go grab some water!

#5 Plan A Nice Hike

Planning the next weekend with your family or/and friends?

Instead of going from home, straight to the bar or restaurant, what about going for hike first?

You spend more time with you beloved ones and the reward of eating a tasty meal or drinking a cold beer is even better after that.

After all, you earned it!


  • Start small and set some goals.
  • Practising any other kind of activity such as cycling, swimming, yoga, weightlifting, dancing, etc, thirty minutes is comparable to walk 3,000 steps.

The key is to stay active, find an activity or exercise that fits you better, that you enjoy.

If you don’t have time or don’t know what to do, remember that walking is for free, you don’t need a gym membership, you can get some fresh air, it’s a great exercise for people with blood sugar issues and doesn’t take much time!

So how many steps per day for optimum health?

Somewhere around 7,500 per day is a good goal!

Report an error or give feedback on this post

Leave your feedback!

Will you share this article?

Share on facebook
Share on twitter

Leave a comment

Your email address will not be published. Required fields are marked *