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For most adults, aim for at least 150 minutes of moderate-intensity aerobic activity each week. Brisk walking counts. You can split that time across the week—for example, 30 minutes on five days—and you do not need to reach 10,000 steps a day to get health benefits.
Minutes and intensity are the useful targets; steps are an optional way to track your movement. If you are currently inactive, start with a few extra minutes and build up gradually.
How many minutes of walking should you do each week?
U.S. federal guidance recommends that adults get at least 150 minutes per week of moderate-intensity aerobic activity, or an equivalent combination of moderate and vigorous activity. Walking can count when it reaches moderate intensity. The World Health Organization also frames its adult recommendation around weekly physical-activity time and intensity, rather than a universal step count: WHO Guidelines on physical activity and sedentary behaviour: at a glance.
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Use effort, not a fixed walking speed
Moderate intensity depends on your fitness and circumstances, so one speed does not suit everyone. The CDC’s general talk test is: “In general, at moderate intensity, you can talk, but you can’t sing.” Your heart rate may rise and you may sweat more than usual. See the CDC’s Tips for Getting More Physically Active Minutes for its practical guidance.
Some activity is worthwhile even below the target
If 150 minutes feels out of reach, do what you can and increase gradually. The CDC notes that “Adults who sit less and do any amount of moderate- to vigorous-intensity physical activity gain some health benefits.” Start with a few additional minutes at a time rather than treating the full weekly target as a pass-or-fail threshold. If you have a chronic condition or disability, ask a healthcare professional or physical-activity specialist what types and amounts of activity are appropriate for you.
How many steps a day do you need?
There is no universally established daily step minimum for health benefits. A 2020 systematic review of 17 prospective studies involving more than 30,000 adults found associations between higher step counts and lower health risks, but the evidence did not identify a specific minimum. The reviewers concluded: “Data are currently lacking to identify a specific minimum threshold of daily step counts needed to obtain overall health benefit.” Read the review by Hall and colleagues: Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia.
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In a subsample of studies in that review, each additional 1,000 daily steps at baseline was associated with estimated reductions of 6–36% in all-cause mortality risk and 5–21% in cardiovascular disease risk at follow-up. These are broad estimates from observational studies, not proof that adding 1,000 steps will reduce an individual’s risk by a particular amount. The studies also varied, and the reviewers found the dose-response pattern unclear.
What the age-related step ranges mean
A CDC page published in 2025 summarizes one study in which the risk of premature death leveled off around 8,000–10,000 steps a day for adults younger than 60 and 6,000–8,000 for adults 60 and older. These are study-associated ranges, not official targets or guarantees of an outcome. They do not establish the number of steps every person should take. The CDC discussion is on its Benefits of Physical Activity page.
Is 10,000 steps a day necessary?
No. Ten thousand steps is not a required threshold in the U.S. adult activity recommendation, and the step-count review did not establish a universal minimum. A lower number of steps can still be part of an active day; what matters for the weekly aerobic guideline is whether enough of your activity is at moderate or vigorous intensity.
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Total daily steps combine different kinds of movement. They may include easy walking and incidental activity as well as brisk walking, so a step total by itself cannot tell you how many minutes you spent at moderate intensity.
Should you track walking by minutes or steps?
| Tracking method | What it tells you | Best use |
|---|---|---|
| Minutes at moderate intensity | Time spent doing activity at an effort level that counts toward the weekly guideline | Tracking progress toward the 150-minute weekly target |
| Total daily steps | How much you walked overall, including light-intensity and incidental movement | Noticing your baseline and following changes in all-day movement |
If you want a step-based goal for brisk walking, first measure how many steps you typically take during a walking period that you know is at moderate intensity. That gives you a personal reference for tracking similar walks. Do not turn 150 minutes into one fixed step number: cadence varies, and the guideline does not prescribe a universal minutes-to-steps conversion.
A phone, an existing wearable, or a separate pedometer can help you observe your baseline and progress. The federal Physical Activity Guidelines for Americans, 2nd edition discusses step counters as a way to track activity and translate a time-based goal into steps. Buying a device is not necessary if you already have a way to track, or prefer to count minutes.
How to build a walking routine
- Start from your current routine. Notice how much you already walk and how it feels; you do not have to begin at 150 minutes.
- Add a manageable amount. Include a few extra minutes of walking, then gradually increase the time as it becomes comfortable.
- Build toward moderate intensity. Adjust your pace until you can talk but not sing, while recognizing that the appropriate speed differs from person to person.
- Track the measure that helps you. Use weekly minutes to follow the aerobic guideline, or use steps to see your overall movement and personal progress.
Walking is one part of an activity routine, not the whole recommendation. Federal guidance also calls for muscle-strengthening activity on at least two days each week. Older adults should include balance activity as appropriate, alongside aerobic and strength work.
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