If you’re trying to lose weight or increase your cardiovascular health, you may think of walking 10,000 steps. Though 10,000 isn’t necessarily a magic number when it comes to steps, studies have shown that walking more will burn calories and improve your health.
Walking 10,000 Steps
Anyone who has ever clipped on a pedometer or slipped on a fitness tracker wristband can tell you that walking 10,000 steps in a day may take effort.
Some people will walk 10,000 steps during a normal day at home or work – nurses and waiters are both known to walk far more than 10,000 steps during a day of work. Others will have to walk the dog, take a morning walk, or go on an evening stroll to get those extra steps in.
How Long Does It Take to Walk 10,000 Steps?
If you’d like to see your steps fall in the five-figure range, you might wonder just how long you’ll be walking. The answer to that question depends on several factors, including the length of your strides and walking speed.
As a rough average, there are 2,000 steps in a mile, meaning 10,000 steps is about 5 miles.
To find out how long it would take to walk 10,000 steps, you can multiply the time it takes you to walk a mile by five. If you’re walking a mile at a brisk 4-mph pace, then it will take you about an hour and 15 minutes to walk 10,000 steps. A slower pace will take longer.
Walking Steps for a Woman in Miles and Km
The average woman is 5 feet and 4 inches tall and will walk about 2,315 steps per mile. She would have to walk 4.3 miles, or 6.92 kilometers, to reach a 10,000-step goal.
Walking Steps for a Man in Miles and Km
A man who is 5 feet and 9 inches tall will take about 2,211 steps per mile. Since men tend to take fewer steps per mile than women, the man in this example would have to walk about 4.5 miles, or 7.24 kilometers, to reach 10,000 steps.
Running 10,000 Steps
If more than an hour of walking sounds like a lot of time, consider running those steps. Since running is faster than walking, you can expect to reach that 10,000 goal more quickly.
How Long Does It Take to Run 10,000 Steps?
Most runners take longer strides when running and therefore take fewer steps per mile. Even though runners go farther to reach 10,000 steps, they’ll get those steps in faster.
Running a 12-minute mile during those 10,000 steps means that a 10,000-step goal would be reached in an hour.
Running Steps for a Woman in Miles and Km
A woman who is 5 feet and 4 inches tall would need to run 5.53 miles, or 8.89 kilometers, to reach 10,000 steps at a pace of 5 mph.
Running Steps for a Man in Miles and Km
Men cover a longer distance to reach 10,000 steps when running. A man who is 5-foot, 9-inches tall would need to run 5.87 miles, or 9.44 kilometers, at 5 mph to reach 10,000 steps.
What Are the Health Benefits?
Walking 10,000 steps or more a day is a step toward better health as it strengthens the heart, promotes brain health, helps lower blood sugar, and burns calories. To find out how many calories you burn, use our steps to calories calculator.
How Many Steps a Day Is Considered Active?
Reaching that 10,000-step threshold means you are active, but being in the 7,500- to 9,999-step range means you are moderately active. Those walking 5,000 or fewer steps are considered sedentary.
Should You Walk 10,000 Steps a Day?
According to experts, there are benefits of walking about 7,500 steps per day, so don’t panic if you are walking less than 10,000 steps every day.
How Many Calories Will I Burn Walking 10,000 Steps a Day?
By walking 10,000 steps each day, you can burn about 300 to 400 calories. Running that same distance will burn about 500 calories. Use this easy steps to calories calculator.
Does Walking 10,000 Steps Reduce Weight?
Any time you move your body, you will be burning calories. As long as you don’t increase your calories, you will lose weight by walking 10,000 steps a day. Burning an extra 300 to 400 calories each day can add up to a loss of a pound every 10 days.
Easy Ways to Up Your Step Count
If you’d like to look and feel better by boosting your step count, there are a few easy steps you can take, such as monitoring your daily activity, tracking your progress, and finding support.
Use an Activity Tracker
You can’t manage what you don’t measure. Wear a pedometer or activity tracker to measure the number of steps you take each day.
How To Reach 10,000 Steps
Sneaky ways to add steps to your day include walking instead of taking the bus, parking at the back of the parking lot to get extra steps in, and taking a 10-minute walk break during the workday.
How To Add Steps and Intensity
Another way to get more steps in is to join a walking group. Walking with a group will increase your enjoyment, boost the intensity of your workout, and add accountability. You can also try walking on hills, which will make your walk more intense and challenging.
Comparing 10,000 Steps to Other Exercises
Walking is a low-impact, easy exercise to do, but how does it stack up to other activities? Calories Burned HQ has many calorie calculators for several different physical activities, so you can compare the calories burned during other forms of exercise to the amount burned walking 10,000 steps.
10,000 Steps Walking Compared to Biking
Instead of walking 5 miles a day, consider cycling those miles on a bicycle or stationary bike. Cycling is easier on the knees than walking or running.
10,000 Steps Walking Compared to Swimming
Swimming is a great full-body exercise, especially if you struggle with joint pain. Generally, 10 minutes of swimming equals 1,000 steps, making it an excellent alternative to walking or running.
Walking is an effective way to improve your health. While 10,000 steps can be a goal, getting any extra steps during the day will burn calories and boost your heart health. Walking, running, biking, or swimming are all exercises that can help you reach your fitness goals.