An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
How many miles are 10,000 steps? On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 180 pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories. Over a week, that becomes 3,500 calories.
It also translated as “10,000-steps meter,” creating a walking aim that, through the decades, somehow became embedded in our global consciousness — and fitness trackers. But today's best science suggests we do not need to take 10,000 steps a day, which is about five miles, for the sake of our health or longevity.
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.
1) Helps Burn Belly Fat
It just takes a few days to burn a few calories by walking 10,000 steps every day. Brisk walking is also one of the simplest ways to burn off extra calories and prevent the creation of belly fat. Brisk activity will make a difference in how your clothes fit.
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.
Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.
Volume remains important, she says. The current federal exercise guidelines suggest 30 minutes of brisk walking most days, which would translate into 3,000 steps taken at the 100-steps-per-minute pace.
If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.
When you exercise regularly, your body stores more glycogen to fuel that exercise. Stored in water, glycogen has to bind with water as part of the process to fuel the muscle. That water adds a small amount of weight, too.
And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day.
Walking 10,000 steps every day will burn off roughly 3,500 extra calories per week. And burning off 3,500 calories per week burns off half 500g of fat – so combine your walking routine with a healthy and sensible diet and you can easily lose between 500g – 1kg a week.
Weight loss story: “Walking 10,000 steps daily helped me lose 24 kilos in 8 months” | The Times of India.
A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride.
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.
Improves cardiovascular health: Walking regularly can improve heart health by reducing the risk of heart disease and stroke. It can help lower blood pressure, improve blood circulation, and reduce the risk of developing Type 2 diabetes.
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.
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.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work.
Walking for about three miles per hour (4.8 km) or walking for 80 minutes and covering four miles will definitely help you burn about 950 calories a day. Even though walking is less intense, by covering the same area each day, walking will ultimately help you lose more weight.