Daily steps

10,000 steps is a round number, not a medical threshold: benefits start well below it and keep growing a little beyond.

• Large studies link about 7,000 steps a day with a much lower risk of early death than 2,000; for people over 60, the benefit levels off around 6,000 to 8,000.
• Every extra 1,000 steps helps, especially if you start from a low count.
• Pace counts too: brisk walking, around 100 steps per minute or more, is moderate activity.
• 10,000 steps is roughly 7 to 8 km, or 1 h 30 to 1 h 45 of walking spread over the day.

Your iPhone or Apple Watch counts them; Kadence’s Walk mode turns a walk into a session.