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Peer-reviewed study

7,000-8,000 steps meets the guideline

How many steps/day are enough? For adults

CardioExpert review2011
Text size
PubMed sourceMore Cardio researchHow to read the studies

Quick answer

What this study found

Tudor-Locke et al. (2011, IJBNPA, PMID 21798015) translated physical activity guidelines into steps. Estimates that include normal daily activity equal 7,100 to 11,000 steps a day, and the minimum amount of moderate activity people accumulate in daily life works out to about 7,000 to 8,000 steps a day.

How strong is this kind of study?

  1. Reviews of many studies
  2. Controlled trials
  3. Observational
  4. Narrative reviewsThis study

Expert review. Heavier plates are built from more studies, so they move less when the next one lands.

At a glance

What kind of study this is

Early or limited evidence

A review, a lab study, or an analysis of collected data. Useful for direction, not strong enough to settle a question.

Design
Expert review
Published
2011
Journal
International Journal of Behavioral Nutrition and Physical Activity
Reference
PMID 21798015

Source details

Who ran it, and where to read it.

Authors
Tudor-Locke et al.
PubMedDOI

Honest limits

What this study does not prove.

A translation of time-based guidelines into steps, not an outcome trial. It sets a minimum, not an ideal.

Kris Oddo, NASM-CPT, in the gym
Kris Oddo, NASM-CPT. The study is the evidence; the paragraph below is what he actually does with it.

Kris's practical takeaway

Here's what to do with it.

If you hit 7,000 to 8,000 steps most days, you are roughly covering the minimum activity guideline without a single gym session. Lifting then comes on top.

Ways to use it

Safe ways to apply it.

The guideline in steps, not minutes

Your minimum is 7,000 to 8,000

Steps cover cardio, lifting still comes on top

Related guides and studies

Keep learning about cardio.

Cardio studiesHow much cardio for fat lossDaily Habit Tracker

FAQ

Quick questions

What is the practical takeaway from this study?

If you hit 7,000 to 8,000 steps most days, you are roughly covering the minimum activity guideline without a single gym session. Lifting then comes on top.

What does this study not prove?

A translation of time-based guidelines into steps, not an outcome trial. It sets a minimum, not an ideal.

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