How Many Steps A Day: What’s Recommended
How many steps you do a day will depend on a number of things: your routine, responsibilities and lifestyle.
There’s no point trying to walk 20,000 steps a day if it doesn’t actually work for you . Instead, find a number that works for your life and keeps you sane e.g. not walking into the night.
If you’re walking to reap the mental health benefits, the number of steps you do a day is largely arbitrary. If your goals are more specific for example, to lose weight well there are some metrics to aim for. Keep reading.
Can Walking 10000 Steps Daily Help You Reach Your Goal Weight
To lose weight you need to burn more calories than you eat. Most people require a calorie deficit of about 500 calories per day to lose 1 pound a week. People looking to lose weight or maintain weight loss should get at least 150 to 200 minutes of exercise per week, and walking 10,000 steps per day can help to achieve those goals.
What research says:
Still, you’re more likely to lose weight if you also focus on eating healthy, Hirai says.
“Weight loss through exercise becomes a lot more effective when combined with a supervised diet strategy,” he says.
Benefits Of Increasing How Many Steps You Do A Day
- Its a free way to exercise
- Doesnt require any specialist equipment
- Improves cardiovascular fitness and heart health
- Supports mental health
- Reduces the risk of certain illnesses
Science backs up the claims, too. A study by the UK government revealed that walking can reduce your risk of developing illnesses such as type 2 diabetes, cardiovascular disease, dementia and some cancers and that one brisk 10-minute walk per day can lower your risk of early death by 15%.
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Your Fitness Goal: Health Maintenance
Your plan: Once you have met your desired goals, you may simply want to maintain your fitness level. The 10,000-step goal could be just right for youand the benefits of a 30-minute daily stroll are nearly boundless, from slowing mental decline and lowering blood pressure, to improving sleep and relieving depression. One study out of California State University showed that mood lifted in correlation with increased numbers of daily steps, and researchers at the Harvard School of Public Health found that 30 minutes of walking each day cut stroke risk by a minimum of 20%. Of course, youll also burn calories and fat, and if outside, enjoy an extra dose of sunny vitamin D while youre at it.
Ready to adjust your step goal? Click into your Fitbit app on your mobile device, tap Account, scroll down to Goals, choose Activity, and then tap Steps to set the number that makes sense for you. You can also visit your Fitbit dashboard on your computer, hover over Steps to reveal the Settings icon, click Activity Goals, and then set the number of steps.
Whats your perfect number? Tell us all about your ultimate step goal and join the conversation below.
How To Estimate Calories Burned
One of the best ways to calculate how many calories you burn by taking 10,000 steps is to use an equation that considers your:
- exercise intensity
- duration of exercise
A simple equation that considers these factors that you can use to calculate your calories burned while walking and for other exercises is:
- calories burned per minute = 0.0175 x Metabolic Equivalent of Task x weight in kilograms
To use this equation you will need to:
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The 10000 Steps Per Day’ Method Is A Mythological Goal That Many People Worldwide Cling To And Accept As An Obvious Health Benchmark Have You Ever Wondered Where This Originated And Why
The 10,000 steps target was created in 1965 by a Japanese company that developed a new product, the pedometer. It was called Manpo-Kei, which literally means “10,000 steps.”
This goal was chosen because its even and catchy, easy to remember and also much more than most people walk daily. It was a challenge, but one that is achievable for many, explained Dr. Thomas Hirai, director of the Bariatric and Metabolic Health Center at San Jose Hospital in California, in a conversation with Insider.
How many calories can be burned walking 10,000 steps?
Most people burn 30-40 calories every 1,000 steps. This means that those who meet the target of 10,000 steps a day can burn between 300 and 400 calories every day. But, this is a general estimate which varies from person to person.
Every step you take burns calories, but how much? It depends on ones weight, your stride and your fitness level along with how quickly one walks, if you walk up hills or not and the geographical area.
Will 10,000 steps a day bring you to your target weight?
People who easily reach a goal of 10,000 steps a day can replace walking with an activity that burns more calories like running or swimming. These activities really help people lose weight. Studies show that walking reduces mortality from any cause, but according to their findings the maximum health benefit is obtained with 7,500 steps a day. Beyond that, the benefits are quite stagnant and no significant benefit has been proven.
How Long To Walk 4 Miles
An hour walk burns between 210 and 360 calories for most people.
At a casual pace you will cover 3 miles in an hour walk. Doing an hour walk 5 days of the week will burn an extra 1,050 to 1,800 calories.
If your diet remains the same, this increased exercise could lead to to ½ a pound of fat loss a week.
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Kit To Help You Hit Your Recommended Steps Per Day
All you need is a good pair of trainers that are appropriate for walking dont chance the risk of shin splints and common foot problemsand an engaging playlist or one of the latest best health podcasts.
Can You Lose Weight Walking 2 Miles A Day
Walking 2 miles a day you will lose 1 pound of weight every 2 to 3 and a half weeks.
Thats 13 to 26 pounds of weight loss in a year.
A person weighing 120 pounds walking at a normal speed for for 2 miles will burn 133 calories. A person weighing 210 pounds walking at the same pace will burn 233 calories.
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How To Lose Weight By Walking
If youve taken all of the above into account, our experts have a few tips if youre looking to use walking to augment your weight loss.
1. Vary the terrain
If youre really committed to using walking as a key weight loss tool, I would do variable terrains, she says. Everything from cross country and hilly walks to beach walks and roads.
This will challenge you, as the uneven terrain stimulates different muscles in the ankles, knees, hips and core, she explains. You can also choose to power it up by walking up a few hills or an incline to work your heart, lungs and your whole body a little more.
2. A brisk pace is best
If youre looking to make the most of your daily walk, PT Scott Laidler has some advice on turning it up a notch.
If your goal is weight loss, Id recommend aiming for 5,000-7,000 steps performed at an elevated or brisk pace, Laidler says. Why? Because speeding up your stroll and walking uphill will increase your heart rate and thats when you begin to burn calories.
When your heart rate reaches upwards of 100-120 bpm, age-dependent, , you enter whats known as the fat-burning zone, where fat is used as your primary energy source, Laidler adds. In other words, you torch cals.
3. But mixing it up can also help
Eastwood suggests adding some slower walks into the mix, too. Speed walking is great but mix it with some slower but longer paced sessions too and make sure youre activating your muscles whilst you walk to give you a full-body workout.
Whats 10000 Steps In Miles
As a rough guide 10,000 steps are approximately 4 to 5 miles. Its less if you have a short stride and more if you have a long stride. For most people, stride length will depend on their height.
If youre over 6 feet, youre probably clocking up 5 miles for 10,000 steps. At 5 feet in height, its unlikely youre walking much more than 4.
Most pedometers only calculate steps, not distance. For those that do state distances, its only a guide. You really need a GPS tracker for the accurate measurement of distance. A pedometer is enough to give you a decent guide for hitting your fitness goals.
You can get a rough idea of how many steps in one mile using these charts. If you want a more accurate answer, its easy enough to work out your average step length and make a reasonable estimate.
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Weight & Body Fat Percentage
Heavier people have the advantage because the more you weigh, the more you burn. The bigger you are, the more energy your heart uses need to move, and therefore the more calories you burn.
In the case of body fat percentage, the less you have the faster you burn calories. During exercise, muscle tissue actively helps you burn calories while fat is inactive, meaning that the more muscular you are, the more calories you burn.
What Should I Do: 30 Minutes Of Exercise Or 10000 Steps A Day
Want to lose weight? Live healthier?
The optimal aerobic fitness plan incorporates both. Do 30 minutes of formal exercise, like a 30-minute workout on the treadmill in the gym every morning. Then count those steps toward the goal of reaching 10,000 steps for the entire day.
Formal exercise steps, like a treadmill workout, plus steps throughout the day can help deliver significant, long-lasting weight loss.
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How Many Steps Per Day To Lose Weight
To lose weight you need to be in a calorie deficit in other words, burning more calories than you consume. Walking will help keep you in a deficit but its absolutely not the be-all and end-all. Your nutrition, sleep and stress also play a very important role.
If youve dialled in how many calories you need to eat to lose weight but are trying to up your steps to reap the rewards of more daily movement , heres the breakdown of what to aim for stepwise, courtesy of Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
A good metric for how active you are during the day is tracking step count, and daily activity levels tend to fall into four categories, he explains.
- Less than 5,000 steps sedentary
- 5,000-9,999 steps lightly active
- 10,000-12,500 steps active
- 12,500+ highly active
Your hour-long gym workout or going out for a run will only contribute so much to your daily energy expenditure. What happens in the other 23 hours of the day will likely have a much larger impact on your energy expenditure, says Upton.
Research indicates that between 15-50% of our Total Daily Energy Expenditure can come from NEAT activities, such as walking.
If youre trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day. Coupled with an appropriate nutrient-dense diet, youll be set for success.
What Can Walking Do For Weight Loss
Walking is one of the best ways to lose weight and the best part of a walking program is that you can do it every single day without exhausting your body. While some individuals prefer running and other higher intensity program, walking is something that most every individual can reasonably do each day. The results of a walking program tend to be steady and gradual, which is a great way to lose weight.
Very commonly, individuals purchase fitness trackers as a way to monitor the total steps, heart rates, and calories burned throughout the day. These trackers are ideal for anyone looking to start on a waling program and many fitness trackers offer motivational tips for your success. Consider taking a look at commonly used fitness trackers here and how effective they are at counting calories throughout the day.
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How Many Calories Does An Hour Walk Burn
The average person will take 20 minutes to walk 1 mile.
For most people a casual walking speed is 3mph. This means it will only take 20 minutes to walk 1 mile.
In those 20 minutes you will burn somewhere near to 100 calories. The actual calorie burn will depend on your weight. Use thecalorie calculator for your own custom estimation.
How Many Steps Does One Need To Walk To Burn 500 Calories 1000 Calories And Lose 1
From the data above, a 140-pound person walking 4,000 steps can burn up to 144 calories during the exercise. To burn 500 calories, they would need to walk around 13888 steps.
To burn around 1,000 calories, you can approximately double this amount to 27777 steps, assuming that the person can keep up their pace.
To burn one pound of fat, one must burn around 3500 calories. Therefore, this person would need to walk around 97222 steps. If he aims to walk about 7000 steps a day, he can achieve his goal after 14 days. However, maintaining a healthy diet side-by-side can reduce this time. If the person can create a calorie deficit of around 800 calories a day , they can burn 1 pound of fat in less than a week.
At the same time, the more you weigh, the more calories burned at the same time. This is because the body has to do more work and needs more energy than someone lighter.
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The Calories Burned In 12000 Steps
While strides may vary in general, 2,000 steps equals 1 mile. According to Harvard Health Publications, a 125-pound person burns 68 calories a mile walking at 4 miles per hour, and 96 calories a mile when jogging at a pace of 5 miles per hour. A 185-pound person burns 100 calories per mile at 4 miles per hour and 142 calories per mile at 5 miles per hour.
Twelve-thousand steps is equal to 6 miles. If you weigh 125 pounds and accumulate your steps, walking at a pace of 4 miles per hour, youll burn a total of 408 calories, and if youre running at a pace of 5 miles per hour to get those steps, youll burn 576 calories. And if you weigh 185-pounds, youll burn 600 calories when walking and 852 calories when running.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? to easily track calories, stay focused and achieve your goals!
Take Note Of How Many Minutes Taking 10000 Steps Took
Since this equation calculates calories burned per minute, you need to multiply the result by the total number of minutes it took you to take the 10,000 steps to determine the total calories you burned.
For example, if it took you 1.5 hours to take 10,000 steps, your final equation would look like this:
- calories burned = 0.0175 x MET x weight in kilograms x 90
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Calories Burned By 10000 Steps
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. But this is just an estimate. Though every step you take burns calories, the exact amount is highly individualised.
The calories burned depends on your weight, height, fitness level, pace and the area you are walking in.
S A Day To Keep The Doctor Away
The very title of this post mustve widenedyour eyes when you saw the, 10,000 steps per day. Sure, thatsunderstandable. Depending on your lifestyle, you might have the thought that10,000 steps per day are way too overwhelming and impossible, especially ifyour job is where youre stuck in the office for 8 to 9 hours per day in frontof the computer going home and sleep immediately because of the long day. So,is 10,000 steps even possible daily?
The idea of walking at least 10,000 per day was from Japanese researchers in the 1960s. Lead by Dr. Yoshiro Hatano, he said that an average person is recommended to walk at least 3,500 to 5,000 steps per day and that if increased to 10,000, they could improve their overall health and fitness. After some decades, health organizations embraced this campaign to promote good health. The 10,000 steps became a guideline in improving health and reducing the risk of disease.
So how many calories do we burn with every10,000 steps? Good question. On average a person burns 100 calories with each2,000 step or 500 calories for 10,000 steps. However, this may not be set instone because many factors would be counted for this matter it depends onyour weight, speed, age, and body fat percentage.
Now that we know how many calories we can burnwith 10,000 steps, why are we doing this in the first place? What are thebenefits?
The Heart Foundation says walking can:
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