The good news is that even if you only walk 5000 steps a day, you are still significantly reducing your risk of premature death and cardiovascular disease. One study found that just walking 4,400 steps per day reduces the risk of death by 41% compared to walking fewer than 2,700 steps per day.
For general fitness, most adults should aim for 10,000 steps per day, with fewer than 5,000 steps being a sign of a sedentary lifestyle. However, the number will depend on a person's age, current fitness level, and health goals. This recommendation comes from the Centers for Disease Control and Prevention (CDC) .
If your goal is to shed extra pounds over a longer duration , then 5,000 steps a day is a good target to follow. However, if you need to burn more calories in a short time, go for 10,000 steps at least.
5,000 to 7,499 steps per day is typical of daily activity excluding sports and exercise. This level might be considered low active. The average American walks 5,900 to 6,900 steps per day, meaning most people in the U.S. fall into the low active category.
Any amount of steps is better than none, so no stress if you have a busy day and don't manage your usual count — one study found that walking 4,400 steps a day reduced the risk of death by 41%, compared to fewer than 2,700.
It's all about counting your steps. Here's the thing about steps: They are small, but they add up. If you take 5,000 additional steps each day, you can burn about 200 calories (this is only an estimate — your weight and the speed you are walking both factor in). That's not a huge number of calories, but hear me out.
5000-7499 steps/day is typical of daily activity excluding sports/exercise and might be considered 'low active'; (iii).
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.
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.
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.
Recommended daily steps for adults
As soon as you reach adulthood, your daily step count will likely lower naturally as you enter the workforce or become a student. 10,000 steps is still a good figure to aim for, however, if your step count is closer to 6,000, that's okay, too. Like we said, it's all individual.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
Continue increasing your daily steps until you're in the range of 6,000 to 8,000 steps if you're 60 or older, or 8,000 to 10,000 if you're younger. If you're already at the top of your range, keep it up. If you feel like you can do more, go for it.
While getting in 8,000 to 10,000 steps a day when we're younger may be a good benchmark, 6,000 to 8,000 steps might be sufficient and more realistic later in life. We can debate the optimal number of steps a person should take, but we do know that small increases in your walking habits can lead to big results.
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.
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.
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.
Say you walk 100 steps per minute as an average walking pace, with an average of 2,000 steps per mile. If you aim to walk 10,000 steps, this will take you two hours, or 4 to 5 miles, depending on your stride.
I've tried it for 40 min; it's 4000 steps. It's roughly 6000 min for 50 min. About 6000 step.
Start Walking More
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. Moreover, this can help in a massive drop of 500g of weight from your body in just three days!
How Many Steps To Take To Lose 2kg A Month? Aim for at least 10,000 to 12,000 steps each day which will support a one to two kg weight loss over the course of a week.
To lose weight walking, you need to walk at a moderate pace for 30 or more minutes at least five days a week. 2 However, walking for longer periods more vigorously can lead to better results.
5,000 steps make about 2 miles.
For a woman with an average stride length (2.2 ft), 5,000 steps are 2.0816 mi, and for a man with an average step (2.5 ft), it's 2.3674 mi.
If you are using walking as a tool to help lose weight, Bryant recommends walking for 45 to 60 minutes per day most days of the week — about 15 to 30 minutes more than the basic guideline for general health and wellbeing, which is 30 minutes of activity a day most days a week.
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.