How many steps should an 85 year old person do a day?

Oct 18, 2025 5 min read •

Senior Health Healthy Aging Fitness

According to the Mayo Clinic, for an 85-year-old person, walking around 5,000 steps per day is considered a very good goal, but moving every day is what matters most. Understanding how many steps an 85 year old person should do a day is less about a universal number and more about personalizing a plan for safety and health benefits.

Quick Summary

An 85-year-old's daily step count should be a personalized goal focused on increasing activity safely, with studies suggesting that health benefits for older adults typically plateau between 6,000 to 8,000 steps, though even fewer steps show significant health improvements.

Key Points

No Magic Number: The ideal number of steps for an 85-year-old varies greatly by individual health and mobility, so there is no single, universal target.
Evidence-Based Goals: Research suggests that older adults can gain significant health benefits, such as reduced mortality and cardiovascular risk, by aiming for 6,000 to 8,000 steps per day, with benefits leveling off after that range.
Start Small and Build: For those starting from a sedentary lifestyle, focusing on increasing activity gradually is key. Ten minutes of walking per day is a great start, building up slowly over time.
Prioritize Safety: Ensure walking environments are safe and well-lit, wear proper footwear, and consider assistive devices like canes or walkers if needed for balance.
Incorporate Diverse Movement: Beyond walking, include balance training (e.g., standing on one leg) and strength exercises (e.g., chair exercises) to improve stability and overall fitness.
Holistic Approach: Focus on consistency, safety, and a variety of movement types rather than fixating on a specific step count. Any movement is a positive step toward better health.

Establishing a Baseline for Your Daily Steps

For an 85-year-old, the journey toward a more active lifestyle begins not with a target number but with an assessment of current activity levels. The well-known 10,000-steps-a-day goal originated as a marketing tactic and is not necessarily the optimal target for everyone, especially older adults. A more realistic and evidence-based approach is necessary.

Recent research provides a clearer picture. A meta-analysis of studies involving nearly 47,000 adults over 60 found that walking between 6,000 and 8,000 steps per day was associated with a lower risk of premature death, with benefits leveling off in that range. However, even significant health improvements are seen with lower step counts. For example, older adults taking around 4,500 steps per day experienced a 77% lower risk of a cardiovascular event compared to those taking less than 2,000 steps.

This evidence-based approach emphasizes that any increase in movement provides benefits, with the most significant gains often seen when moving from a very sedentary lifestyle to a more active one. The goal is to set a safe and achievable target based on individual health, mobility, and fitness level.

Benefits of Walking for an 85-Year-Old

Walking is a low-impact exercise with numerous benefits for seniors. Regular walking can lead to significant improvements in health and quality of life.

Cardiovascular Health: It helps maintain heart health, lower blood pressure, and reduce the risk of heart disease and stroke.
Improved Balance and Stability: Strengthening the muscles in the legs, hips, and core through walking and specific balance exercises can reduce the risk of falls.
Joint and Bone Health: Walking keeps joints flexible and strengthens bones, which can help prevent osteoporosis and ease the symptoms of conditions like osteoarthritis.
Mental Well-being: Physical activity is linked to improved mood, reduced anxiety and depression, and better cognitive function.
Maintain Independence: Regular movement helps older adults maintain their ability to perform daily activities and live independently for longer.

Setting Realistic and Safe Walking Goals

It is crucial to approach physical activity with a personalized strategy, especially for an 85-year-old. Before beginning any new exercise regimen, consult a healthcare provider. They can help assess your current health, consider any chronic conditions or mobility issues, and recommend a safe starting point. Factors like joint pain, breathing issues, or balance problems must be taken into account.

A Gradual Approach

For an 85-year-old who is not currently active, starting with a goal of just 10 minutes of walking per day is a great first step. This can be broken down into smaller, manageable chunks throughout the day. The focus should be on consistency rather than intensity. A simple way to track this is to incorporate walking into daily routines:

Morning: Walk to the mailbox and back.
Afternoon: Take a few laps around the house or a walk around the block.
Evening: Walk during commercial breaks while watching television.

Gradually Increasing Activity

Once a baseline is established and feels comfortable, the next step is to increase the step count or duration gradually. A common strategy is to increase the daily step count by a small increment, such as 500 steps, every week or two, as long as it feels comfortable.

Beyond Steps: Other Important Aspects of Activity

Walking is an excellent form of exercise, but a holistic approach to physical activity for an 85-year-old includes other vital components.

Balance Training: Exercises that challenge balance, such as standing on one leg while holding onto a counter, are highly effective in reducing the risk of falls.
Strength Training: Incorporating chair exercises or using resistance bands can help strengthen leg, hip, and core muscles, which are crucial for stability and walking endurance.
Flexibility: Gentle stretching can improve range of motion and reduce stiffness, making everyday movements easier.

How to Overcome Barriers to Activity

Motivating an older adult to stay active can sometimes be challenging. Here are some strategies to overcome common barriers:

Make it Social: Walking with a friend, family member, or joining a walking group can make exercise more enjoyable and provide accountability.
Focus on Consistency, Not Intensity: Emphasize that any movement is better than none. Even a short walk around the house or in the yard is beneficial.
Set the Right Environment: Ensure walking routes are well-lit, familiar, and free of hazards. Encourage walking in comfortable, supportive shoes.
Invest in the Right Tools: A pedometer or fitness tracker can help monitor progress and provide a sense of accomplishment.
Create a Routine: Incorporate physical activity at a regular time and place that works best for the individual.

Comparative Look at Walking Goals by Activity Level

This table illustrates how walking goals can be tailored to an individual's activity level and health status.


Activity Level	Daily Step Goal (Approximate)	Health Considerations
Sedentary	<2,000 steps	Focus on moving more, even in short bursts. Any movement is an improvement.
Limited Mobility	5,000–6,000 steps	Ideal for those with chronic conditions or mobility issues. Emphasize consistency over intensity.
Moderately Active	6,000–8,000 steps	Consistent walking provides substantial cardiovascular and overall health benefits. The benefits in this group start to plateau.
Highly Active	8,000+ steps	For active older adults with good health. Consult a doctor to ensure this level is safe.

Conclusion: Personalization is Key

For an 85-year-old, the recommended number of daily steps is not a one-size-fits-all metric. Instead, it is a personalized goal that depends on individual health, fitness, and lifestyle. The key takeaway is that movement is beneficial, even in small amounts. Starting small, listening to the body, and gradually increasing activity can lead to significant improvements in health, balance, and mental well-being. By focusing on consistency and safety, an 85-year-old can enjoy an active and fulfilling lifestyle well into their later years.

For more detailed, evidence-based guidance on physical activity for older adults, the National Institute on Aging offers excellent resources on their website. Always consult with a healthcare professional to create a plan that is right for you or your loved one.

Conclusion

For an 85-year-old, there is no magic number of steps, but rather a personalized approach based on current health and mobility. Evidence suggests that for older adults, significant health benefits are achieved within the 6,000–8,000 step range, but even fewer steps yield noticeable improvements over a sedentary lifestyle. Starting with small, manageable goals and focusing on consistency is the safest and most effective strategy. Combining walking with balance and strength exercises further maximizes health benefits and reduces fall risk. Always consult a healthcare provider before beginning a new exercise routine to ensure it is appropriate for individual health needs.

Frequently Asked Questions

While 10,000 steps is a well-known benchmark, it's not the ideal goal for most 85-year-olds. Research shows health benefits for older adults often plateau between 6,000 and 8,000 steps. A personalized, lower, and more attainable goal is often safer and more effective.

Even with limited mobility, any increase in movement is beneficial. A health professional might recommend a goal of around 5,000 steps or focusing on seated exercises. The key is consistency and not overexerting oneself.

Increase activity gradually by adding short walks throughout the day. Use proper footwear, walk in safe, well-lit areas, and use a cane or walker if necessary. Listen to your body and rest if you feel pain or discomfort.

For those who can't walk much, seated exercises are a great option. Chair exercises can improve mobility, strength, and circulation. Water aerobics and tai chi are also low-impact activities that improve balance and overall fitness.

Some studies suggest that walking briskly can enhance benefits, but what is most important is simply being active. Consistency and walking at a comfortable, sustainable pace are more crucial for overall health outcomes than speed alone.

Walking offers numerous benefits, including improved cardiovascular health, better balance and coordination, stronger bones, and a lower risk of falls. It also supports mental well-being by reducing stress and boosting mood.

To stay motivated, try setting small, achievable goals, walking with a friend or in a group, or tracking your progress with a pedometer. Varying your walking routes or rewarding yourself for milestones can also help maintain enthusiasm.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.