The recommended number of steps to take each day varies depending on age, health status, and fitness goals, but general guidelines can be summarized as follows:

• The widely cited goal is 10,000 steps per day for most adults, which is roughly equivalent to 5 miles or 8 kilometers and is associated with numerous health benefits

• However, recent research shows that significant health benefits can begin at lower step counts. For example, taking around 4,000 steps daily can reduce the risk of premature death, and even about 2,300 steps can benefit cardiovascular health

• For adults aged 18-59 years, the "sweet spot" for longevity appears to be between 7,000 and 10,000 steps per day, while for adults over 60, 6,000 to 8,000 steps daily is a reasonable target

• The key factor is consistency and gradually increasing your step count. If you currently take fewer than 5,000 steps a day, start by adding 250 to 500 steps daily and increase gradually until you reach your target

• Intensity of steps (pace) is less important than the total number of steps taken throughout the day

• Even small increases in daily steps can reduce mortality risk and improve cardiovascular health, so any increase in activity is beneficial

In summary, aiming for about 7,000 to 10,000 steps per day is ideal for most adults, but benefits start with as few as 4,000 steps, and gradual increases from your current level are encouraged for optimal health. Consistency and making walking a regular habit are crucial factors in gaining the health benefits of walking.