Are you better or worse than the average daily steps?

Are your daily steps more or less than the general average daily steps? That’s a question most walkers have asked themselves at one time or another. It turns out that your step number depends on your age, occupation, gender, city and country and many other factors. A waiter is likely to have more average daily steps than an office worker, but that doesn’t mean that an office worker can’t beat the daily average with a little effort.

Find out whether your steps are better or worse than the average American’s daily steps and what you can do to make up the gap if you’re not there yet!

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What is the Average Daily Step Count?

The long answer is that there’s no one definitive number for the exact average for all Americans or everyone worldwide.

5,000 Steps Per Day

Most studies have found that Americans take around 5,000 steps per day on average.

Fit middle-aged man checking watch

A 2017 study found that Americans take, on average, 4,774 steps per day. According to Health.com, that’s less than the worldwide average of 4,900. In fact, Americans ranked 30 out of 46 countries studied in terms of steps taken per day.

Another study from 2003 found that Americans took around 5,117 steps per day, which was also lower than in most other countries studied. A 2016 study of participants in office step challenges found an average of 6,886 steps per day, but those participants were trying to walk more as part of the challenge so that number is probably higher than average.

It’s important to note that we’re talking about mostly healthy people. If you’re dealing with an injury or a serious health condition, you may not be able to hit the average step number. That’s ok!

Studies have found that even adding small numbers of steps can make a huge difference in lifespan and reduced risk of death. Get as many steps as you can!

Is that really all of their steps?

Female team leader walking in office

Those 5k-7k steps account for a person’s entire average daily life. They include your morning routine, walking to and from your car, potentially eight hours of sitting at a desk at work, and whatever you do to relax in the evenings. Five thousand steps may sound like a big round number but, realistically, it doesn’t actually translate to a very active lifestyle.

As anyone trying to reach a 10,000 step goal will quickly realize, you will probably need to schedule dedicated walks to hit that step goal.

What about steps worldwide?

3 generations of family walking in Japan

Worldwide step averages vary widely depending on the country. According to the large Stanford walking study, some countries with high average step counts included:

  • China – 6,189
  • Japan – 6,010
  • Russia – 5,969
  • South Korea – 5,755
  • UK – 5,444

Unfortunately, not every country in the world was that active. Here are some of the less active countries:

  • India – 4,297
  • Brazil – 4,289
  • South Africa – 4,105
  • Saudi Arabia – 3,807
  • Indonesia – 3,513

What 5K Average Daily Steps Really Means

To get a 5k step average, by definition there should be many people above and below that number. Your age, job and other factors influence your predicted average steps. Interestingly, men averaged more steps than women (about 1,000 per day) and this gap was maintained across age and BMI ranges.

Average Daily Steps by Age

Family different generations walking together

As we age, we tend to walk less and less. Children and teenagers average between 10,000 steps and 16,000 steps, a number that drops off significantly around the time teens turn 18. If you have kids or grandkids, you know that it’s hard to get them to stop running around. As they get older, they’re more likely to get a car and work or study full time which can decrease their steps. Young adults are more likely to reach or top 10,000 steps because they are still athletic, active, and may not actually have their own cars. Where the average desk-job-holding adult averages more like 4,000 to 6,000 steps per day when exercise is not part of the daily routine.

Average Daily Steps by Occupation

Waiter serving lunch to office workers

Your job goes a long way in determining how many steps you’ll take every day. According to Healthline, call center workers average the lowest steps per day at around 6,500 and waiters naturally average the highest at nearly 23,000 steps per day. Interestingly, retail workers, farmers, and stay-at-home parents all average around 14,000 per day but for very different reasons.

Daily Steps by City

1 city walking

Some cities are more walkable than others. Many older cities tend to be more densely packed, which allows for easier walking to all of the places you need to go. Cities designed around freeways might require driving where you go. Fast Company reported on a Smart Growth America/GW University study on the most walkable cities in America.

Most walkable cities:

  • Washington DC
  • New York
  • Boston
  • San Francisco
  • Chicago

Least walkable cities:

  • Las Vegas
  • San Antonio
  • Tampa
  • Phoenix
  • Orlando

How many steps are there in a minute or a mile?

For a raw measurement, you can also look at how steps translate into time and distance. You can reach 100 steps quite easily with a minute of brisk walking. It’s also measured that 2,000 average adult steps is equal to a mile, or about 20 solid minutes of brisk walking.

Even if 5,000 steps per day is average, that’s not a lot of steps when you think about it. 5,000 steps adds up to about 2.5 miles or less than an hour of activity at a normal walking pace.

How Can I Hit 10,000 Average Daily Steps or More?

So what does all this mean for you? If your current step number is below average, that just means there’s plenty of room for improvement. Your job and routine probably aren’t conducive to a ton of walking right now, but you can improve on that. And if you’re above the average, pat yourself on the back and still resolve to get stronger.

Woman tying shoes getting ready for a run

For most healthy people, 5,000 steps per day are not enough activity to reach your health and fitness goals. Even if you’re average or slightly above average, we think Pacer can help to get you more active.

You don’t need to be an athlete to get that extra 5,000 steps or so in a single walk. You just need to take an hour-long walk. You’ll burn a few hundred calories and enjoy some amazing health benefits.

If you’re just starting out or if you’re pressed for time, break your activity time up into several smaller walks. Short walks can have the same health benefits as long walks, just as long as you get up to a brisk pace. Walking may not come as natural to adults as it did when you were younger, but with some work your walk can be a fun part of your daily routine.

Of course, you can pace yourself as well. There are many ways to get a little boost to your step count throughout the day without getting exhausted, or while building up your muscles for some more serious walking.

couple walking dog on suburban street

Easy Step-Stacking Techniques:

  • Take a brisk walk around the building right before or after lunch
  • Walk to the nearest lunch place each day
  • Take the stairs at work
  • Walk your dog around the block mornings and evenings
  • Teach your child to ride a bike
  • Play a few rounds of tennis
  • Pace while you talk on the phone

Easy Endurance Building Techniques

  • Walk for an extra 5 minutes every day
  • Walk an extra two blocks of the neighborhood every day
  • Take up spinning or swimming as a hobby
  • Take a brisk morning walk before work
  • Join or form a walking club to chat and walk
  • Listen to an interesting podcast or a new audiobook so you forget that you’re walking

These tips are only the tip of the step-building iceberg. There are literally hundreds of different ways to build up your endurance and casually increase the number of steps you take in a day to reach your 10,000 goals. For many people, successfully building a routine of walking and exercise means that you might even be surprised when you finally hit that number. Because you won’t even be feeling the burn.

If you haven’t downloaded the Pacer app yet, download Pacer for free (on mobile)! You can also check out our website (mobile or desktop) or follow our blog for more great walking and healthy lifestyle tips.

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