10,000 steps per day
How many steps per day do you think you take? Research has shown that most Americans fall way short of reaching 10,000 steps per day.
Most of us understand that to lose weight, get in shape and improve our health, we need to move more, and one of the best ways to do this is by walking more.
We have gotten a few questions about walking, especially about walking 10,000 steps. Some of those questions include:
“Why 10,000 steps?”
“Is 10,000 steps a day good?”
“How to convert 10,000 steps into miles?”
“How many calories does 10,000 steps burn?”
Research has actually proven the answer to these questions. We’ll also give you a few tips to hit your goal of reaching 10,000 steps a day.
But first, a history lesson.
In 1965, the Yamasa Clock and Company released the “manpo-kei,” which translates to “10,000 steps meter” in Japanese. Since then, we have been reminded to walk 10,000 steps to improve our health.
The benefits of 10,000 steps per day
10,000 steps can help you lose weight
To lose weight, we must create a calorie deficit. A calorie deficit can be achieved by eating fewer calories, moving more, or a combination of both. Walking more can help you create a calorie deficit.
Postmenopausal women who walk at least 10,000 steps per day have a lower BMI than those who don’t walk as much. (1) Walking 10,000 steps resulted in weight loss in sedentary, overweight, and obese adults. (1)
10,000 step helps you keep the weight off
Some of us have achieved the sweet feeling of reaching our goal weight. But many of us struggle to keep it off.
On average, when people lose weight, they regain more than half within two years. (1) In a recent study, people who had lost an average of 58 pounds, and maintained it for nine years, averaged 12,000 steps per day to sustain their weight loss. (10)
Walking more can decrease the risk of developing cardiometabolic diseases
The World Health Organization states that cardiometabolic diseases are the number one cause of death in the world. (1)
Cardiometabolic diseases include cardiovascular disease and diabetes. These diseases are mainly caused by an unhealthy lifestyle. Physical inactivity, smoking, and an unhealthy diet being the most significant causes of these diseases. (1)(2)(3)
The American College of Cardiology estimates that 47 million people in the United States live with cardiometabolic disorders, which puts them at an elevated risk of developing type 2 diabetes or heart disease. (1)
A 2,000 step increase in the average number of steps taken, up to 10,000 steps per day, is associated with a 5.5% lower risk of developing diabetes. (1)
In a 2011 study, researchers estimated that for any average daily step count, an extra 2,000 steps per day was associated with a 25-percent decrease in the frequency of dysglycemia over the following five years (13).
People who walk fewer than 5,000 steps per day have a considerably higher frequency of several adverse cardiometabolic risk factors than those taking higher steps per day. (1)
Going out for walks can improve our mental health
Anxiety disorders affect 40 million adults in the U.S. every year. (1)
While in 2017 alone, 17.3 million adults experienced at least one major depressive episode. (2)
Women who walk at least 7500 steps per day had a 50% lower prevalence of depression than those taking 5,000 or fewer steps. While men taking at least 12500 steps also had a 50% lower prevalence of depression than those walking 5000 or fewer steps per day. (1)
Walking decreases anxiety more than HIIT and steady-state cardio. (1)
Walking 10,000 steps per day can reduce mortality risk
The World Health Organization states that living a sedentary lifestyle is a significant underlying cause of death, disease, and disability. It also states that approximately 2 million deaths every year are attributable to physical inactivity. (1)
Dwyer et al. found that a sedentary person that only takes 1,000 steps per day would decrease their mortality risk by 46% over the ensuing decade by taking 10,000 steps per day. (1)
In a study published Journal of the American Medical Association, researchers found that compared with taking 4,000 steps per day, taking 8,000 steps was associated with a 51% lower mortality risk from all causes. Taking 12,000 steps was associated with 65% lower risk compared to 4,000 steps. (1)
Let’s take a closer look at 10,000 steps.
10,000 steps in miles
The average stride length is between 42% and 46% of our height.
To estimate how many miles we walk when doing 10,000 steps, we used a conservative 43% of height for our stride length.
|4 feet 11 inches||3.31 miles||4.19 miles||4.84 miles|
|5 feet 0 inches||3.33 miles||4.22 miles||4.87 miles|
|5 feet 1 inches||3.34 miles||4.25 miles||4.90 miles|
|5 feet 2 inches||3.36 miles||4.27 miles||4.94 miles|
|5 feet 3 inches||3.38 miles||4.30 miles||4.97 miles|
|5 feet 4 inches||3.39 miles||4.32 miles||5.01 miles|
|5 feet 5 inches||3.41 miles||4.35 miles||5.04 miles|
|5 feet 6 inches||3.42 miles||4.38 miles||5.08 miles|
|5 feet 7 inches||3.44 miles||4.40 miles||5.11 miles|
|5 feet 8 inches||3.46 miles||4.43 miles||5.15 miles|
|5 feet 9 inches||3.47 miles||4.46 miles||5.19 miles|
|5 feet 10 inches||3.49 miles||4.49 miles||5.23 miles|
|5 feet 11 inches||3.51 miles||4.51 miles||5.27 miles|
|6 feet 0 inches||3.53 miles||4.54 miles||5.31 miles|
|6 feet 1 inches||3.54 miles||4.57 miles||5.35 miles|
|6 feet 2 inches||3.56 miles||4.60 miles||5.39 miles|
|6 feet 3 inches||3.58 miles||4.63 miles||5.43 miles|
|6 feet 4 inches||3.60 miles||4.66 miles||5.47 miles|
|5 feet 2 inches||3.40 miles||4.33 miles||5.02 miles|
|5 feet 3 inches||3.41 miles||4.36 miles||5.05 miles|
|5 feet 4 inches||3.43 miles||4.38 miles||5.09 miles|
|5 feet 5 inches||3.45 miles||4.41 miles||5.13 miles|
|5 feet 6 inches||3.46 miles||4.44 miles||5.16 miles|
|5 feet 7 inches||3.48 miles||4.47 miles||5.20 miles|
|5 feet 8 inches||3.50 miles||4.49 miles||5.24 miles|
|5 feet 9 inches||3.51 miles||4.52 miles||5.28 miles|
|5 feet 10 inches||3.53 miles||4.55 miles||5.32 miles|
|5 feet 11 inches||3.55 miles||4.58 miles||5.36 miles|
|6 feet 0 inches||3.57 miles||4.61 miles||5.40 miles|
|6 feet 1 inches||3.59 miles||4.64 miles||5.44 miles|
|6 feet 2 inches||3.60 miles||4.67 miles||5.48 miles|
|6 feet 3 inches||3.62 miles||4.70 miles||5.53 miles|
|6 feet 4 inches||3.64 miles||4.73 miles||5.57 miles|
|6 feet 5 inches||3.66 miles||4.77 miles||5.61 miles|
|6 feet 6 inches||3.68 miles||4.80 miles||5.66 miles|
How many calories does walking 10,000 steps burn?
The number of calories we burn when walking 10,000 steps depends on speed; the faster we walk, the more calories we burn.
Sex, age, and weight also contribute to how many calories we burn while walking.
|110 lbs||140 calories||175 calories||249 calories|
|120 lbs||152 calories||191 calories||272 calories|
|130 lbs||165 calories||206 calories||295 calories|
|140 lbs||178 calories||222 calories||318 calories|
|150 lbs||191 calories||238 calories||340 calories|
|160 lbs||203 calories||254 calories||363 calories|
|170 lbs||216 calories||270 calories||386 calories|
|180 lbs||229 calories||286 calories||408 calories|
|190 lbs||241 calories||302 calories||431 calories|
|200 lbs||254 calories||318 calories||454 calories|
|210 lbs||267 calories||333 calories||476 calories|
|220 lbs||279 calories||349 calories||499 calories|
|230 lbs||292 calories||365 calories||522 calories|
|240 lbs||305 calories||381 calories||544 calories|
|250 lbs||318 calories||397 calories||567 calories|
|260 lbs||330 calories||413 calories||590 calories|
|270 lbs||343 calories||429 calories||612 calories|
|280 lbs||356 calories||445 calories||635 calories|
|290 lbs||368 calories||460 calories||658 calories|
|300 lbs||381 calories||476 calories||680 calories|
Choose the right shoes.
It is essential to have comfortable all-around shoes that can help us reach our goals. The following shoes are great for those who would eventually start running and get in even better shape.
Devise a great walking playlist.
Here is a great website with playlists created based on how fast you want to walk or run.
Listen to an audiobook or podcast.
Listening to something enjoyable can make time go by a lot faster. Podcasts and audiobooks are not only entertaining but also teach us a thing or two.
Some of our favorite audiobooks include:
- Creativity, inc.:Overcoming the Unseen Forces That Stand in the Way of True Inspiration
- The Rise of the Ultra Runners: A Journey to the Edge of Human Endurance
- Shoe Dog: A Memoir by the Creator of NIKE.
Find a few walking buddies.
Friends can keep each other accountable.
Those who exercise and diet in groups lose more weight than those who do so alone. (1)
A calorie deficit is a must.
When walking to lose weight, it is crucial to be in a calorie deficit.
According to a recent study by Kleist et al., walking a total of 2.5 hours per week enhances fat loss in people on a calorie deficit. (1)
Get a pedometer
If you’re looking to invest in a badass fitness tracker, we suggest you check out the Coros Pace 2.
If you are not looking for something as sophisticated as the Coros Pace 2, check out the Fitbit Charge 4.
Bring your pup!
An excellent way to reach 10,000 steps per day is by walking your dog. Not only that, but your pup will thank you. Daily walks can improve their physical and mental health too. (1)
Go for a hike
Walking in nature lowers stress levels more than walking on a treadmill. (1)
Another benefit is that when walking to lose weight, hiking can increase calorie burning by 28% compared to walking on a treadmill. (1)
Walking 10,000 steps per day lives up to the hype. It helps us lose weight, keep it off, reduce the risk of disease and mortality, and improve our mental health and overall quality of life.
What are you waiting for? Get off of the couch and start getting those steps in.
You got this!!!
Are you struggling to lose weight? “The complete fat loss guide” teaches you not only how to lose weight but how to keep the pounds from ever coming back.
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