minutes per week
WHO recommends 150–300 minutes of moderate activity a week for adults and advises reducing sedentary time. Some activity is better than none.
Life in Numbers · MOVEMENT WITHOUT MAGIC NUMBERS
Steps and sitting
Turn one ordinary day into a clear picture of steps, distance, sitting time and weekly activity.
01 · YOUR USUAL DAY
Three numbers, the whole picture
02 · HOW TO READ IT
What the evidence says—and what it does not
a useful reference, not a threshold
A large 2025 review compared 7,000 with 2,000 daily steps and found associations with lower risks. It is observational evidence, not a personal prediction or proof of cause.
is not a mandatory magic number
Research shows benefits below this mark. For older adults, curves often levelled earlier; no universal harmful upper step limit has been established.
03 · ASSUMPTIONS
Where each number comes from
Distance uses an assumed 0.75 m average stride. Walking time uses 100 steps per minute. Sitting days simply total your entered hours over 365 days. These are visual estimates, not a health measurement.
04 · IMPORTANT
Increase activity gradually
A sudden jump in volume can increase pain and injury risk. If you have symptoms, limitations or chronic conditions, discuss a personal activity plan with a qualified professional.
Sources and limitations
This calculator is educational: it does not diagnose, estimate individual risk or replace medical advice.