Recommended Daily Steps by Age Group

Illustration of walking (istockphoto)

JAKARTA - Walking is one of the physical activities that is easy to do, but provides many health benefits if it is done regularly. Starting from increasing muscle strength, stretching joints, facilitating blood flow, to helping maintain mental health.

However, the daily walking routine and the number of steps are greatly influenced by the person's age, fitness level, and health goals.

The US Center of Disease Control and Prevention (US CDC) notes that children, adolescents, and adults have different needs, so the number of steps is also different.

1. Age 6 - 17 years old

Quoted from Verywell Health, Monday, January 19, 2026, the CDC recommends that children and adolescents aged 6-17 years old should at least do 60 minutes of aerobic exercise and muscle strengthening every day. A 2012 study estimated that this is equivalent to 11,290 to 12,512 steps.

2. Age 18 years and above

For adults aged 18 years and over, it is recommended to walk between 8 thousand to 10 thousand steps per day or about 6-8 kilometers. A 2022 study showed that the more steps taken at this age, the lower the risk of premature death from various diseases.

3. Age 60 years and above

At the age of 60 years and above, the reduction in the risk of premature death begins to reach a stable point from a range of 6 thousand to 8 thousand steps per day. This finding indicates that a target of around 7 thousand steps a day is enough for the elderly to get significant benefits from walking activities.

However, it should be emphasized that these daily steps are observational. The results of the study cannot necessarily be generalized to the entire population.

Other observational meta-analyses following the activity levels of 230 thousand adults aged 18 years and over in 17 studies showed the effect of walking on the risk of death from heart disease as follows.

- Walking at least 2,300 steps per day lowers the risk of death from cardiovascular disease

- Every 500 additional steps per day on average, the risk is reduced by 7 percent

- Every thousand additional steps per day on average, the risk is reduced by 5 percent

- Walking at least 3,900 steps per day is associated with a lower risk of death.

Therefore, it is recommended to start a routine walking activity slowly. If you are just starting, gradual levels, and consult a doctor if you have certain medical conditions. The ideal target is 30 minutes a day or 150 minutes per week, which can be divided into short sessions (10-15 minutes).