How Many Miles is 5000 Steps?

Written by Noleen Arendse

How many miles is 5000 steps? On average, it’s about 2.2 miles (3.8km) and will take about 45 minutes.

Walking 5000 steps a day is an achievable exercise goal and a great way to help you lose weight, increase strength and fitness plus manage stress. 

In this article, we cover all the most frequently asked questions related to how many miles is 5000 steps. 

how many miles is 5000 steps

Table Contents

How many steps in a mile?

On average, there are 2250 steps in a mile. This, of course, depends on the individual’s size and stride length. 

The average person’s stride is about 2-2.5 feet long for each step. That means you can divide the length of a mile in feet by how many steps it takes to reach this distance.

If you’d like to know how many steps you take in a mile, use our handy steps in a mile calculator or our quick table below.

Easy steps in a mile table





¼ mile


½ mile


2.2 miles


4.4 miles


8.9 miles

There are about 2250 steps in a mile. This will vary depending on your height and stride length. Use our steps in a mile calculator to work out how many steps in a mile you take for your height.

How many miles is 5000 steps?

Five thousand steps is roughly 2.2 miles. This based on the average steps per mile calculation that’s 2250 steps in a mile.

How far is 5000 steps in kilometers?

Five thousand steps is about 3.81km depending on your stride length.

How far is 5000 steps on a running track?

A running track is 400 meters around in the first lane. To reach 5000 steps walking, you would need to go around the athletics track approximately 9 times. For more distances, read how many laps around a track is a mile.

How many city blocks is 5000 steps?

Estimating this is more difficult, as city blocks aren’t uniform in size! Roughly speaking, a city block is about 200 steps. Five thousand divided by 200 is 25. Therefore, there are roughly 25 city blocks in 5000 steps, with the usual variance accounted for.

Five thousand steps is about 2.2 miles and 3.8 kilometers. On an athletics track, to cover 5000 steps you'll need to do 9 laps. You can also walk about 5000 steps by walking around 25 city blocks.

How long does it take to walk 5000 steps?

It should take the average person about 45 – 50 minutes to walk 5000 steps if they walk at a casual pace. If they walk at a brisk pace, we’re looking at about 37 minutes. To find out how long it will take you to walk 5000 steps or other distances, use our How long to walk calculator

Of course, the time it takes also depends on the terrain and the weather. For example, if you are walking 5000 steps on a hilly terrain, it might take you longer than on a flat road. 

How many calories do I burn if I walk 5000 steps?

Most people burn on average 100 calories per mile of walking. If you walk 5000 steps, this will be approximately 220 calories.  

Remember, the best way to lose weight is to adjust your diet rather than trying to “burn off” extra calories. Eat a healthy well-balanced diet that has slightly less calories than you need, and you’ll gradually start to lose weight. Walking 5000 steps will then only help as extra calories burned. 

Is 5000 steps a day good?

Yes, walking 5000 steps a day is good. It’s a more realistic goal than trying to achieve 10000 steps everyday — especially if your days are full. 

Of course, it’s always good to progress so if you find that walking 5000 steps becomes too easy, you can always start to walk for longer distances. 

It will take about 45 minutes to walk 5000 steps. This will burn approximately 220 calories (for the average person.) Walking 5000 steps a day is a more realistic goal, especially for those who are just starting to walk or are perhaps pressed for time.

Health benefits of walking 5000 steps a day

Walking 5000 steps a day will help to increase your fitness and health, lower your weight, and overall improve your condition. Here are the typical changes you should expect if you walk 5000 steps a day.

Gradual weight loss

A safe and healthy weight loss occurs at a calorie deficit of roughly 500 calories a day. You’ll be able to encourage your body to burn weight away with this calorie deficit, especially if your diet is healthy.

If you burn an average of 100 calories per mile and walk 5000 steps a day, you’ll burn just above 200 calories each day, helping your weight loss immensely.

Stronger muscles and joints

Walking will also help to increase the strength of your muscles and joints. A sedentary lifestyle will cause your muscles to depreciate and weaken. Your joints will become worse from inactivity as well.

Walking 5000 steps a day will help to keep your muscles strong. The repeated movement will also encourage your joints to remain healthy and working, fighting against arthritis and other conditions.

Increases your fitness and energy levels

When you first start, walking 5000 steps a day may feel exhausting. However, you’ll find that walking gets easier each day as you continue to walk consistently.

Working to improve your health will naturally improve your fitness. You’ll find yourself with more energy throughout your day. Over time, the walk will become easier until you may find yourself deciding to increase how many steps you take a day.

Reduced blood pressure

A high blood sugar level is linked with diabetes and can have many negative health effects. Hyperglycemia can lead to increased thirst, blurry vision, headaches, vomiting, increased urination, higher weight, and even ketoacidosis.

Frequent walking can help to keep your blood sugar levels lower. By doing so, you help your body fight off these nasty symptoms and conditions, increasing your overall health.

Strengthens the immune system

A sedentary and inactive lifestyle will lead to a weak, ineffective immune system. Weakened immune systems make it significantly harder to fight off the many ailments that could come your way.

Walking will help to protect you during the cold and flu season by improving your immune system’s function. You’ll also increase your blood flow and strengthen your antibodies, helping your immune system further.

As a whole, this is one of the best benefits of walking. If you find yourself getting sick frequently, consider increasing how much you walk to improve your immune system.

Improved mood and stress relief

Finally, walking is a great way to reduce stress and improve your mood. On a holistic level, getting out of the home and walking in nature will help your mood and stress in a variety of ways.

Physically, walking will improve your body’s generation of endorphins. These will help to stimulate relaxation and improve your mood.

Best of all, you won’t need to power-walk or run to earn these benefits. Just strolling at a slow, comfortable place will help to encourage this relaxation. While walking won’t fix all the reasons you have stress, it’s scientifically proven to reduce the stress your body is under!

Mentally, as your body improves, you’ll find your mood improving as well. Fewer aches and pains paired with more energy are bound to help you feel better and less stressed. Going for a walk will almost always improve your mood and health, even if it’s a few days a week instead of every day!

Walking 5000 steps a day can help you lose weight, improve your fitness, strengthen your muscles and joints, boost your immune system and help fight stress.


Walking 5000 steps a day is a good place to start and a more achievable goal for some. Always look to progress, so when the distance becomes too easy, aim to add extra steps to your walk. 

Generally, a walk of 5000 steps should take about 45 minutes depending on your pace. 

Five thousand steps is approximately 2.2 miles or 3.8 km. 

A 45 minute walk will be about 5000 steps. 

While walking 5000 steps a day will not target belly fat, it will certainly help with overall weight loss, especially if you are being mindful of your diet. 

Overall Summary

  • How many miles is 5000 steps? About 2.2 miles or 3.8km
  • Walking 5000 steps should take about 45 minutes
  • Walking  5000 steps a day is a good goal to work towards and is a more realistic time period for many.
  • Walking this distance every day can help towards your health and weight loss goals.