How Long to Walk 10000 Steps?

Written by Noleen Arendse

How long to walk 10000 steps? It can take between 1 hr 04 min and 1 hr 40 min, depending on your pace. On average, you can expect to complete the distance in about 1 hr 40 minutes. 

We’ve created a table that shows how long it takes to walk 10000 steps by pace as well as the recommended daily step count by age from kids to adults to give you a guide on how many steps to shoot for. 

Lastly, to keep you motivated, we’ve listed the health benefits of walking and easy tips to get more steps in your day. 

How long to walk 10000 steps

Table Contents

How long to walk 10000 steps?

How long does it take to walk 10000 steps? About an hour and 40 mins. But, it depends on your walking pace.

Generally, the average walking speed is between 2.5 – 4 mph (4 – 6 km/h).

At the slowest pace, you’re looking at about 1 hr 45 mins and at a fast pace 1 h 4mins. 

Here’s a general guideline on walking pace.

Slow | 2.5 mph (24 min per mile) or 4km/h (15 min per km)

Casual | 3 mph (20 min per mile) or 4.82 km /h (12.5 min per km)

Brisk | 3.5 mph (17 min per mile) or 5.6 km/h (10.7 min per km)

Fast | 4 mph (15 min per mile) or 6.43 km/h (9.3 min per km)

How long does it take to walk 10000 steps?



Time to walk 10000 steps


1hr 43 mins


1 hr 26 mins


1 hr 14 mins


1 hr 4 mins

How long to walk 10000 steps? Generally, it will take between 1 hr 4 mins to 1 hr 45 mins depending on your walking pace.

Recommended daily step count by age

There’s no magic “one-size-fits-all” number of steps that’s appropriate for all ages and fitness levels. Generally, younger kids will require more steps than adolescents and adults.

Older adults and special population groups should also aim to be more physically active and aim to increase their daily step count. 

While 10000 steps is a good goal to have, studies show that healthy adults can take any where between 4000 to 18000 steps per day. According to another study, the sweet spot for health benefits and lower mortality rates was about 7500 steps per day. 

AgesSteps per day
Boys 6 – 1113000 – 15000
Girls 6 – 1111000 – 12000
12 – 1910000 – 11700
20 – 657000+ (10000 a good goal)

Kids and teens should have between 10000 - 15000 steps per day. Adults should aim to hit at least 7500 steps per day.

How many steps is a 1 hour walk?

The number of steps you can walk in an hour depends on your walking pace. The time will vary depending on how fast you are walking. 

For a better idea see how long does it take to walk a mile.



Steps in an hour









Is 1 hour of walking enough?

Walking for 1 hour a day can be enough exercise and is well within the World Health guidelines of 150 to 300 minutes of moderate-intensity aerobic activity per week. 

Regular walking can help improve fitness, strengthen muscles, boost mood, enhance bone health, and manage weight. 

A well-rounded exercise routine like this Joggo running plan typically includes a combination of aerobic exercise, strength training, and flexibility. This can target different muscle groups, improve overall fitness, and prevent boredom. 

If your goal is weight loss, walking for 1 hour a day can be a helpful as part of a weight management plan. Ideally, you’d want to combine it with other forms of exercise and a healthy diet.

Walking for 1 hour a day is enough exercise and can also help you lose weight. It's best to combine it with muscle strengthening exercises and a healthy diet for optimal results.

How far is 10000 steps?

On average, there are about 2250 steps in a mile or 1398 steps in a kilometer. Walking 10000 steps is about 4.4 miles (7.1 kilometers).

To make it easier to calculate, you can make it approximately 4.5 miles depending the size of your step.

Around an average athletics track, it’s about 7 to 8 laps.

How far is 10000 steps? About 4.4 miles (7.1 km) or 7 - 8 times around an athletics track. For an easy approximation, you can use 4.5 miles.

How many calories does 10000 steps burn?

The number of calories in 10,000 steps is about 200 – 500 calories depending on your height, weight and metabolism. As there can be so much variation, this is an approximation. 

The best way to work out how many calories you burn is to use a fitness device or use our steps to calories calculator

How many calories your burn during walking is influenced by your body weight because the heavier you are, the more energy is required to move. Height also plays a role as taller individuals generally have a larger stride length and cover more distance with each step. Lastly, personal factors such as age, gender, and fitness level can also affect the number of calories burned.

To get a more accurate estimate of the calories burned during 10,000 steps, it’s best to use a fitness device or pedometer to record your steps and how long to walk 10000 steps. These devices often provide a more personalized calculation by considering factors like heart rate, stride length, and other biometric data.

Remember that physical activity is just one aspect to a healthy lifestyle, and it’s important to combine regular exercise with a balanced diet for overall well-being.

Depending on your height, weight and other factors, you can burn between 200 - 500 calories in 10000 steps.

Can I lose weight by walking 10000 steps per day?

Walking 10,000 steps a day can help you lose weight, but it’s important to make it as part of an overall weight management plan.

On average, walking 10,000 steps can burn between 200 and 500 calories. To lose weight, you need to consume fewer calories than you burn. Walking 10,000 steps a day can increase your overall calorie expenditure, which can help create that deficit.

However, it’s keep in mind that weight loss is a complex process influenced by various factors, including diet, overall physical activity, and individual differences.

Aim to develop healthy habits such as exercising regularly and eating healthy, whole foods.

You can also use a running weight loss app like Joggo that does it all for you — exercise program, diet, recipes and motivation. 

Can I lose weight by walking 10000 steps a day? Yes, you can but for best results combine it with a healthy diet that helps create a healthy calorie deficit.

Health benefits of walking

Hippocrates — the Ancient Greek physician — once said, “Walking is man’s best medicine.” There are several health benefits to walking that makes it one of the best ways to improve your health and fitness. 

Walking is easy and relatively inexpensive to do. It can also be done anywhere (provided the environment is safe). 

Improved heart and lung health

Walking is a fantastic way to improve your cardiovascular health. Regular walking strengthens the heart, which makes it more efficient at pumping blood and improving overall cardiovascular fitness.

It also increases lung capacity, promotes better oxygen intake and improves the efficiency of your respiratory system. As a result, walking can help reduce the risk of heart disease, lower cholesterol levels, and enhance overall cardiovascular well-being.

Improved blood circulation and blood pressure

Walking gets your blood flowing, which helps to improve circulation throughout your body. It stimulates the blood vessels and allows them to dilate and transport oxygen and nutrients more efficiently to the muscles and organs.

Improved blood circulation also supports the healing of wounds and can help alleviate conditions such as edema or swelling in the legs. By promoting healthy blood flow, walking contributes to overall vitality and reduces the risk of circulatory disorders.

The improved blood vessel flexibility and overall cardiovascular health, will help regulate blood pressure levels as well. 

Improved blood sugar levels

Walking is an effective way to regulate blood sugar levels. This is particularly for individuals with type 2 diabetes or those at risk of developing it.

Regular walking helps the body use glucose more effectively, which makes cells more responsive to insulin. Overall this can contribute to better glycemic control, lower blood sugar levels, and improve insulin sensitivity. This not only benefits individuals with diabetes but also helps prevent the onset of type 2 diabetes in high-risk individuals.

Stress management

Walking is a great way to relieve stress and improve your mental well being. Physical exercise, including walking, triggers the release of endorphins, which are known as “feel-good” hormones. These hormones promote a sense of well-being, reduce stress levels, and improve mood.

Walking outdoors, especially in natural surroundings, can further improve your mental health by reducing anxiety, improving cognitive function, and promoting relaxation.

Increases muscle strength

Walking regularly helps tone and strengthen muscles in the legs, hips, buttocks, and core. It can improve posture and stability, which reduces the risk of falls and injuries.

Adding hills or inclines or stairs into your walking route can further challenge and strengthen your leg muscles. 

Weight loss

Regular walking can help you burn extra calories. If you are eating a healthy diet that has a slight calorie restriction, walking can help you lose weight. 

Walking offers a multitude of benefits for both physical and mental well-being. From improving heart and lung health, enhancing blood circulation and blood sugar levels, to reducing blood pressure and managing stress  — walking is a simple yet effective way to improve your overall health. 

How to get more steps

Use these tips below to incorporate more steps into your daily life. 

Take active breaks

Instead of sitting for prolonged periods, take regular breaks to walk around. Set a reminder to get up and move every hour, even if it’s just for a few minutes to go grab a glass of water.

Walk or bike for commuting

Whenever possible, choose to walk or bike instead of driving or taking public transportation. This not only adds steps to your day but also promotes a more active and eco-friendly lifestyle.

Take the stairs

Take the stairs instead of elevators or escalators whenever feasible. Climbing stairs is an excellent way to increase your step count and engage your leg muscles.

Park as far away as you can

Purposefully park your car farther away from your destination to add extra walking distance. This small adjustment can accumulate more steps over time.

Take walking breaks at work

Use your lunch break or other breaks to go for a walk. Even 20 minutes will make a difference to your stress and energy levels.

Walk while talking

If you have a call to make, take it while walking instead of sitting. It will help you add more steps without even being aware of it. 

Be active on your off days

Instead of spending leisure time being sedentary, find active hobbies or recreational activities that involve walking. Explore nature trails, visit local parks, or participate in outdoor sports to increase your step count while enjoying yourself.

Set step goals

Challenge yourself by setting daily step goals. Gradually increase your target and track your progress using a fitness device or smartphone app. It can provide motivation and a sense of accomplishment as you strive to reach and surpass your goals.

Do an indoor walking workout

If you don’t have a treadmill and you can’t get out to exercise, follow an online workout like this one:

Remember, consistency is key. Start by setting small goals and gradually increase your step count over time. Small changes throughout your day can add up to significant increases in your daily step count, leading to improved fitness and overall health.

It can be fairly easy to add more steps into your daily life. Set a timer to stand up and move about every hour or so, take the stairs instead of the elevator, park further away and plan in a lunch time 20 minute walk.


The number of steps can vary depending on your pace: slow pace 5800 steps, casual pace 7000 steps, brisk pace 8200 and fast pace 9300 steps.

It will depend on your pace: slow — 2900 steps, casual — 3500 steps, brisk — 4100 steps, and fast — 4650 steps.


Yes, you can easily walk 10000 steps in 2 hours. Even at a slow pace, you’ll finish 10000 steps in 1 hr 43 minutes.

Yes, walking 10000 steps can help improve the muscle tone on your legs. For best results, include lower leg strengthening exercises like squats and lunges. 

Yes, the average person will burn 200 calories or more walking 5km a day. When used in conjunction with a healthy diet that is in a slight calorie deficit, it can help you lose weight. 

Overall Summary

  • How long to walk 10000 steps? Walking 10000 steps can take about 1hr 40 mins
  • Walking has numerous health benefits and it’s one of the best ways to improve your health
  • Start at a more realistic goal and aim to increase your daily step count gradually