What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
Walking 10,000 steps daily offers a slew of physical and mental health benefits. For example, it can support healthy weight loss, improve joint health, boost mood and brain function and aid recovery. Also, walking is a low-impact exercise that's accessible to most people.
Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.
This produces an estimate of 3,660 steps in 30 minutes and 7,320 steps in 60 minutes.
Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
Incorporating at least 30 minutes, or approximately 3,000-4,000 steps, of brisk walking should be emphasized with the promotion of any step-based recommendation, in line with public health guidelines' focus on time in MVPA.
Walking tempo is very individual and depends on your conditioning, the kind of terrain, weather conditions and your objectives. The pace most often recommended is a brisk pace which translates to about 90-110 steps per minute or 4-5 km/hour.
8,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,000 steps per day for adults aged 38-50 years. 7,500 steps per day for women aged 62-101 years.
Steps in a Kilometer
On average, it takes roughly 1,200 to 1,500 steps to walk one kilometer while it can take between 900 and 1250 steps to run a kilometer. If your goal is to walk 10,000 steps a day, it will take a little over 8 kilometers of travel to reach that goal.
How far do I need to walk to lose weight? In the early stages you should aim for 6,000 steps a day, eventually progressing to a standard target of 10,000 to 12,000 steps which equates to closely 8-10km. For those who are walking to remain active and maintain their weight then 10,000 to 12,000 steps is recommended.
In Australia, the average adult accumulates about 7400 steps a day. So an additional 3000 to 4000 steps through dedicated walking will get you to the 10,000 steps target.
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Just walking 10,000 steps for extended periods is enough to see a few pounds drop away. If you walk for long periods, you may find that walking helps jump start your weight loss quest, and your waistline can slim in just a few weeks.
Taking 10,000 steps per day can help you achieve weight loss as long as it leads to more energy being burned than you take in through your diet. If you are not losing weight walking 10,000 steps, you can increase your activity or reduce your calorie consumption to encourage weight loss.
As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles. Most people in the United States only take 3,000–4,000 steps per day , which equates to about 1.5–2 miles.
Average steps by sex
The average number of steps a person takes per day may also vary by sex. The Medicine and Science in Sports and Exercise study found that, on average, adult males took about 5,340 steps per day, whereas adult females took around 4,912 steps per day.
Most people burn around 30-40 calories per 1,000 steps, which means they will burn around 300-400 calories by walking 10,000 steps.
And while it is great to use digital methods like Fitbits and Apple watches to track, you don't need to stress with gadgets. Just 30-45 minutes of brisk walking every day will add up to 4,000 steps.
Consider the following walking speeds: Walking at a moderate pace of 3 mph (5.6 km/h) equals about 6,000 steps per hour. Walking at a brisk pace of 4 mph (6.4 km/h) is about 8,000 steps per hour. Speed walking or jogging at 5 mph (8.0 km/h) is approximately 10,000 steps per hour.
The study used step counters, or accelerometers, on smartphones to assess the walking habits of people in more than 111 countries. It found that the average number of steps taken each day was approximately 5,000, or the equivalent of 4 kilometres.
How Many Steps is a 5k Walk? One can estimate that the average person takes around 7,000 steps to complete a 5K walk. This number may vary based on your stride length, pace, gait, etc. Walking a 5k requires more steps than running the same distance because your stride will be shorter.
How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.
For adults with BMI under 29.9, no matter if you're “underweight,” “healthy,” or “overweight,” make your target 10,000 steps a day. This equates to 5 miles or 1.5 hours of walking a day and put you on target for losing 1 lb. a week. If you're diagnosed with a BMI >30, work with your doctor on recommendations.