How many steps a day do you actually need?

What the studies we have published say — strongest evidence first. Every claim below links to the paper it came from.

1. In pooled results from 29 trials with 3005 adults aged 60 and over, activity trackers and smartphone apps may increase physical activity by about 1113 steps per day in the short term compared with minimal intervention, but the single trials that followed people for 6, 12 and 24 months suggested the gains were not sustained.

   well supported · human data

   A genuine short-term boost, but hold it loosely: the finding pools 29 trials in 3005 people aged 60 plus, and the researchers rated the certainty of the evidence as low. The handful of trials that kept following people to 6, 12 and 24 months found no sign the extra steps lasted.

   Read the breakdown →Are You Counting? Effectiveness of Interventions Using Activity Trackers and Smartphone Applications for Increasing Physical Activity in Older People Living in the Community: A Systematic Review With Meta-Analysis. J Orthop Sports Phys Ther 2026

2. Pooling 26 randomised trials in 4129 older adults, multicomponent digital health programmes raised daily steps by 822.8 per day and moderate-to-vigorous activity by 45.9 minutes a week. Sedentary time, light activity and total activity showed no statistically significant change.

   well supported · human data

   Reasonably strong on brisk activity, weaker on steps: results pooled from 26 trials in 4129 older adults, with certainty rated moderate for moderate-to-vigorous activity and low for everything else. The trials disagreed a lot and many combined the technology with human coaching, so the app or tracker alone cannot take the credit.

   Read the breakdown →Effects of Multicomponent Digital Health Interventions on Multidimensional Physical Activity in Older Adults: Systematic Review, Meta-Analysis, and Meta-Regression of Randomized Controlled Trials. J Med Internet Res 2026

3. In pooled individual data from 9 randomised trials covering 1481 adults with cardiometabolic conditions such as diabetes, overweight or cardiovascular disease, wearable trackers increased activity by 1656 steps per day over a median of 12 weeks. Gains were larger in men, people over 50, White participants and those with fewer other conditions, and only face-to-face delivery of the tracker improved effectiveness.

   well supported · human data

   Solid for who it studied: patient-level data pooled from 9 trials where people were assigned at random, covering 1481 adults with conditions like diabetes and heart disease. Only about half of the eligible trial data could be obtained, and healthy younger users may see different results.

   Read the breakdown →Association Between Patient Factors and the Effectiveness of Wearable Trackers at Increasing the Number of Steps per Day Among Adults With Cardiometabolic Conditions: Meta-analysis of Individual Patient Data From Randomized Controlled Trials. J Med Internet Res 2022

4. Interventions built around consumer activity trackers increased physical activity by 2123 steps per day in pooled trials of people with chronic conditions such as type 2 diabetes, heart and lung disease, overweight and sedentary older age. They also modestly lowered systolic blood pressure, waist circumference and LDL cholesterol.

   well supported · human data

   Strong pooled evidence from 35 trials where people were assigned at random, covering adults with type 2 diabetes, heart or lung disease, excess weight or inactive older age. The trackers came bundled with counselling, so the device alone may not deliver the same result, and the health marker shifts were small.

   Read the breakdown →Can consumer wearable activity tracker-based interventions improve physical activity and cardiometabolic health in patients with chronic diseases? A systematic review and meta-analysis of randomised controlled trials. Int J Behav Nutr Phys Act 2020

5. Across 62 trials in 8952 adults with cardiometabolic conditions, behaviour-change programmes added 3287 steps per day versus usual care, and multi-component interventions were the only design to improve every measure of physical activity. Multi-component approaches also reduced HbA1c by 0.24%.

   well supported · human data

   Solid pooled evidence from 62 trials in 8952 adults with conditions like type 2 diabetes and heart disease, though the studies disagreed with each other in places and evidence quality varied. It compares how programmes are designed, not whether exercise itself works.

   Read the breakdown →Effectiveness of different intervention designs for improving physical activity in adults with cardiometabolic conditions over time: a systematic review and network meta-analysis of randomised controlled trials. BMC Med 2025

6. Digital tools such as apps, trackers and online coaching helped adults with diabetes take more daily steps and break up their sitting time more often, in a pooled analysis of 13 randomised trials with 980 participants. Programmes packing in more behaviour change techniques, or adding a face-to-face element, showed the clearest gains.

   preliminary · human data

   Encouraging rather than settled: results pooled from 13 trials with 980 adults, and the authors themselves call for more high-quality studies. Nearly all of the evidence covers type 2 diabetes, so it may not apply to type 1.

   Read the breakdown →Digital Behavior Change Interventions to Reduce Sedentary Behavior and Promote Physical Activity in Adults with Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Behav Med 2024

This page collects what our published, cited studies say; it is information, not medical advice. Have a different question? Ask it here.