How to use this calculator
- Enter your current average daily steps.
- Choose a target and how fast to increase.
- Get a week-by-week step plan.
How it works
Steps increase gradually, by a fixed number or 10 percent a week, until the target is reached. Research links 7,000 to 8,000 steps a day with most of the health benefit for adults; 6,000 to 8,000 suits older adults.
Reading your result
| Under 5,000 | Sedentary |
|---|---|
| 5,000 to 7,499 | Low active |
| 7,500 to 9,999 | Somewhat active |
| 10,000+ | Active |
Physiotherapy treatment
Walking goal planning is the core of physiotherapy for physical inactivity. After an assessment, your physiotherapist sets a plan built around progressive daily walking, progressed as your results improve. Hands-on treatment, pain relief and education are added where they help.
Exercises this calculator may recommend
Your result decides which of these appear, and at what dose.
Medical note
Calculators give estimates for general guidance and do not diagnose any condition. Stop and seek medical help for chest pain, fainting, sudden weakness or numbness, loss of bladder or bowel control, or severe or rapidly worsening pain. Always follow your surgeon's or doctor's instructions over any calculator.