Walking tool
Step Goal Planner
Start from where you really are, add a little, and hold it before adding more. Give it your usual daily average and it lays out a calm, week-by-week ramp to a goal that suits your age, with nothing stored or sent anywhere.
How this works
Where the goals come from
A 2022 meta-analysis of 15 studies and about 47,000 adults found that the risk of dying early kept falling as daily steps rose, then levelled off at around 6,000 to 8,000 steps a day for adults aged 60 and over, and around 8,000 to 10,000 for younger adults. The planner aims for the middle of each band: 7,000 and 9,000. The biggest gains came for people moving up from the lowest step counts, so every early step counts the most.
Why it ramps slowly
Adding about 500 to 1,000 steps a day, then holding that level for a week or two, gives your legs, feet and habits time to catch up. Doubling your walking overnight is a common way to end up sore and fed up. If a stage feels hard, stay on it longer. There is no such thing as falling behind.
Already there?
If your average is already at or above the goal, the planner says so. More walking is still welcome, but there is no need to chase a huge number to benefit.
References
- Paluch, A.E. et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health, 7(3), e219 to e228. Read the abstract
- NHS. Walking for health. Read the guide
These bands are a guide, not a pass mark. If you have a health condition, talk to your doctor before you step things up.