Physical activity is key to staying healthy and preventing chronic disease. Walking is a simple, inexpensive and easily accessible activity that can be done by most people. But how many steps should you take per day to stay healthy according to your age?
Recommended number of steps according to age and sex:
| Age | 20-30 | 30-40 | 40-60 | 60-70 | 70-80 | Over 80 |
| Femme | 10000 | 9000 | 8500 | 8000 | 5000 | 4000 |
| Homme | 12000 | 10000 | 9000 | 8000 | 5000 | 4000 |
| Duration | 45 min | 40 min | 35 min | 30 min | 30 min | 30 min |
For teenagers
Teenagers should be active for at least an hour a day. This can include activities such as walking, running, cycling, swimming, and active play. When it comes to steps, kids and teens should aim to take at least 10,000 steps a day. That may seem like a lot, but it can be achieved by including physical activities in the daily routine, like walking or riding a bike to school.
For adults
Adults should aim to get at least 150 minutes of moderate to vigorous physical activity per week. This can include activities such as brisk walking, running, swimming, bicycling, and weight training. In terms of steps, this equates to approximately 7,000 to 12,000 steps per day. However, for added health benefits, adults should try to achieve a goal of 10,000 steps per day.
For old people
Seniors should also aim to get at least 150 minutes of moderate to vigorous physical activity per week. This can include activities such as walking, swimming, dancing, and strength exercises. When it comes to steps, seniors should aim to take at least 7,000 steps a day. This can help maintain muscle strength and flexibility, as well as reduce the risk of falls and broken bones.
Why is it important to walk?
Taking steps a day is essential to maintaining good physical and mental health. Regular physical activity helps reduce the risk of chronic diseases such as heart disease, type 2 diabetes and certain types of cancer. Additionally, physical activity can help improve mental health and reduce stress and anxiety levels. Finally, physical activity can also improve sleep quality and help maintain a healthy weight.
How to increase the number of steps?
If you’re not currently taking the recommended number of steps per day, there are several ways to increase your daily physical activity. You can start by incorporating short walks into your daily routine, such as walking to the bakery or supermarket instead of driving. You can also try taking the stairs instead of the elevator or walking on your lunch break. Another option is to participate in group activities, such as dancing or hiking, which can be more motivating than exercising alone.
It is important to stay active throughout life to stay healthy and prevent chronic disease. Walking is a simple and easily accessible activity that can be done by most people. Depending on age, recommendations on the number of steps to take each day have been established.
