You’ve probably heard that you should walk 10,000 steps per day for fitness and weight loss — but how many miles is 10,000 steps, and why is that number important? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But now, researchers are investigating whether it’s a useful goal.Should You Walk 10,000 Steps Per Day for Weight Loss?
10,000 steps a day isn’t a magic number, according to research thus far, but it is a good measure of how much exercise a person gets in during the day. In fact, a daily step and weight study revealed that those who walked more generally weighed less.
For a 170-pound person walking at a brisk speed, 10,000 steps burn around 340 calories, which aids in maintaining weight balance. If you want to walk 10,000 steps a day, here’s what you need to know to reach your target.Should You Walk 10,000 Steps Per Day for Weight Loss?
How to Get Your 10,000 Steps
How many miles is 10,000 steps? This distance is equal to walking approximately 5 miles. Unless you have an active job, such as a waiter or nurse, it is difficult to log 10,000 steps with daily activity only. An inactive person takes 3,000 steps or less in their daily activity of moving around the house.
The majority of people walk for 30 to 60 minutes, or one or more prolonged walks or runs, to reach their 10,000 step goal. That is the same as the recommended daily minimum amount of exercise recommended by most health organizations to reduce health risks.Should You Walk 10,000 Steps Per Day for Weight Loss?
If you’d like to take more daily steps for health and fitness, start by determining your baseline. Track your steps for a week or so using an activity tracker or smartphone app (many phones have a built-in step counter). You don’t have to jump from 3,000 steps a day to 10,000 overnight.
Once you have a sense of your daily average, aim to add 2,000 to 2,500 steps a day to begin (about a mile).4 Walking a mile burns about 80 calories for a 150-pound person. Walk for longer periods of time or take more short walks as you become accustomed to this extra exercise, to help you reach your daily goal of 10,000 steps. You might find it useful to think about donning ankle support shoes when adding steps.Should You Walk 10,000 Steps Per Day for Weight Loss?
Walking for Weight Loss: How to Burn More Calories and Lose Weight
How Many Calories Does 10,000 Steps Burn?
Depending on your weight, walking 10,000 steps burns between 250 and 600 calories. You can use a steps to calories converter chart to estimate this for yourself. You will need to know your approximate steps per mile.
Most weight loss programs recommend burning 200 to 300 calories per day in moderate to vigorous exercise. The number of calories you burn by walking depends primarily on how much you weigh and secondarily on your speed of motion.Should You Walk 10,000 Steps Per Day for Weight Loss?
Moving around and taking walks or runs increases your caloric expenditure per minute.
Numerous activity monitors, like the Fitbit and Apple Watch, calculate your caloric expenditure by counting your steps. When calculating how many calories you burn, these devices also account for the speed at which you are walking or jogging.
Learn How Many Calories You’re Burning
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How to Add Steps and Intensity
Walking 10,000 steps per day, with 3,000 of those steps at a brisk walking to jogging pace, should help you burn enough calories to lose weight.5 If you are already logging 10,000 steps a day and not losing weight or maintaining your weight, then the key is to add another 2,000 more steps per day while eating the same amount or less.Should You Walk 10,000 Steps Per Day for Weight Loss?
The challenge is that logging more steps becomes time-consuming. Instead, burn more calories in the same time period by increasing your exercise intensity.
You can boost intensity by taking more of your steps at a brisk walking or running pace, or adding intervals such as hills or stairs. Additionally, make an effort to schedule specific time for moderate-to-vigorous-intensity physical activity, such as walking, resistance training, or any other activity you find enjoyable. Numerous smartwatches and fitness trackers can determine if your movement qualifies as moderate or vigorous exercise.
For weight loss, also work on eliminating empty calories and getting good nutrition from everything you eat. A food and exercise diary can help you spot where to make improvements. Some online programs or phone apps let you track all your data in one place (fitness, nutrition, sleep, water intake, and so on).
A Word From Verywell
If your goal is to increase your steps in a day, start by getting a good handle on how many steps you are already taking in a day’s time. From there, you can set goals for gradually increasing your steps. Moving in manageable chunks toward your goal is more effective than trying to do everything at once. Plus, there is less chance of getting injured or feeling overwhelmed along the way.Should You Walk 10,000 Steps Per Day for Weight Loss?
Additionally, if you are hoping to achieve your weight management goals by adding more steps, it can help to talk to a healthcare provider first or even a registered dietitian. They can help you put together a plan that works for you.Should You Walk 10,000 Steps Per Day for Weight Loss?
