All Resources PhysicalBe Active Ways to Increase Your Daily Steps

Ways to Increase Your Daily Steps

Assessment

Please indicate whether the following statement is true or false: Adults should average 10,000 steps per day.

That's right, good job!

The correct answer is: False

Not quite!

The correct answer is: False

We’ve all heard that we should walk 10,000 steps per day. While some may welcome this challenge, others may feel like it’s an impossible task.

Across more than 110 countries, on average, people take fewer than 5,000 steps per day. However, there is a significant country-level — and even city-level — variation in average steps per day, with people in countries such as Hong Kong, China, the U.K., France and Germany taking an average of more than 5,000 steps per day, and people in France, Australia, Canada, the U.S., India and Indonesia taking an average of fewer than 5,000 steps per day. The number of steps you take per day is also likely dependent on your work arrangements, lifestyle, transportation options and personal obligations.

While getting your steps in is certainly good for your health, the latest research shows that the gold standard of achieving 10,000 steps per day may not be necessary for maintaining a healthy lifestyle and increasing one’s longevity.

In a 2019 study conducted by Harvard Medical School, researchers found that averaging between 4,400 and 7,500 steps per day led to lower mortality rates in older women in the U.S. Another U.S. study of adult men and women discovered that attaining 8,000 steps per day, compared to 4,000 steps per day, led to a 51% lower rate of mortality — and a 65% lower rate of mortality when 12,000 daily steps were achieved.

Based on these recent studies, it’s good practice to average between 4,400 and 12,000 steps per day, regardless of your age, gender or ethnicity. In addition to helping you live longer, increased activity of any intensity can help you feel better mentally and physically and enjoy a higher quality of life.

Try some of the following combinations of activities to monitor and increase your steps each day. If you’re not motivated by counting your steps each day,  just focus on increasing your daily physical activity — either by walking more or by participating in the activities below.

Number of Steps Activities
1,000 10 minutes of swimming, cycling, horse riding, rowing, dancing or active gardening
1,500 15 minutes of walking or 20 minutes of washing your car or vacuuming your house
2,000 15 minutes of circuit training, aerobics, brisk rowing, fast cycling, jogging or competitive sports
3,000 15 minutes of hiking, fast walking, jogging, aerobic dancing, swimming or competitive sports
4,500 15 minutes of martial arts, spin class or jumping rope
10,000 5 mile walk or run or 30 minutes of intense yoga, jumping rope or stair climbing

Assessment

Please indicate whether the following statement is true or false: Physical activity has no impact on one’s mental health.

That's right, good job!

The correct answer is: False

Not quite!

The correct answer is: False

Send me an access link

Enter your email address and we will send you your personal access link.

Please enter a valid email.
Or

If you're here for the first time, welcome! Click below to join.

Join Now

Join

Are you an employee or the spouse/domestic partner of an employee?

Only AECOM employees and their spouses/domestic partners may register for an account.

Your Information

Sorry, an unknown error occurred.

Please enter a valid AECOM email.

An AECOM email address is needed to verify eligibility.

Please enter a valid AECOM email.

Please enter a valid email address.

This field is required.

This field is required.

* Indicates required field.

Your first name, last name (if provided) and location will show up on the AECOM Community Feed. No information will be shared with the AECOM community unless you authorize it.

Please correct errors above

Your Settings

We’ll help you make your well-being a priority by sending you periodic emails about helpful well-being topics, tips and resources, including ways to stay connected to your colleagues around the world. You can always change these options in “Settings” by clicking on your profile image.

Almost there!

Great news: you're registered and ready to participate in the AECOM well-being community! Now just check your email and follow the link there to activate your account and log in to the site.

Scroll to Top