Why not just 10,000 steps?
10,000 began as a round number, not a finding. A large 2022 analysis of 15 studies found the benefit to health keeps growing with each extra thousand steps and levels off around 6,000 to 8,000 a day for people over 60, and 8,000 to 10,000 for younger adults. The tool suggests 7,000 or 9,000, the middle of each.
Why 10% a week?
A jump from 4,000 steps to 10,000 overnight is how goals get abandoned and shins get sore. Raising your daily target by about a tenth each week, rounded to the nearest 100, gets you there in weeks rather than days, with each week only a little harder than the last.
What if I miss a day?
It’s your average over the week that counts. If a week goes badly, repeat it rather than pushing on.
In StepUp
StepUp builds this plan for you from your real walking history in Apple Health, and adjusts it as you go.
Questions
How many steps should I walk a day?
A little more than you walk now. Aim for 8,000 to 10,000 if you're under 60, and 6,000 to 8,000 if you're over.
How long will it take to reach my goal?
At 10% a week, going from 4,000 to 9,000 steps a day takes about nine weeks.
Do the steps have to be in one walk?
No. Every step through the day counts, though a brisk walk does more for your fitness than the same steps spread thin.