How many miles are 10,000 steps? That’s an excellent one, as we often make this our goal for the day to ensure that we’re moving enough into our lives. Since between working and leisure, it’s easy to notice that you’ve sat on the couch or in your office for hours.
But, you might wonder where this figure is derived from and whether the fact that you base your fitness levels on it is beneficial. We’ve enlisted experts to provide the reason behind this staggering number; research suggests its effect on your wellbeing and whether it could aid in healthy, sustainable weight loss.
Additionally, if you’re struggling to take 10,000 steps daily, we’ve put together the best suggestions to help you incorporate more walking into your daily routine. All you have to do is take your most comfortable women’s walking shoes and the best socks for walking and allow your legs to make a move.
What is the distance in 10,000 steps in a day? Who was the person to come up with this goal for walking?
You may be debating running versus walking and want to know how much you actually move when you do your day-to-day activities. It’s a simple one to think about: 10,000 steps is the equivalent of walking five miles.
How did this number come to be an achievable goal to work towards? It was long before the introduction of the top tracking devices for fitness. In 1964, as Japan was preparing to host the 1964 Olympics, the public was becoming more aware of how exercise affects our overall health, mainly walking, which doesn’t require any equipment and is something most people can do.
In 1965, a year after the event 1965, Dr Yoshiro Hatano came up with the first pedometer. It was a device called Manpo-Kei. It translates to “10,000-step meter. Although you may think this figure resulted from years of research and effort, it was just an unintentional number that the inventor believed was indicative of an active lifestyle. The concept was then spread throughout the globe.
How many calories can I burn by walking 10,000 miles?
The way you walk is entirely dependent on the physical body. Joanna Packard, a personal trainer, explains that based on your fitness and weight, the time you spend power walking can help you burn 200-600 calories. But, you must be exercising enough. The right speed will make you breathe much more deeply yet be able to communicate in complete sentences. You should also be able to complete a mile within 20 minutes.
“It is estimated that the average person burns around 500 calories for every 10,000 steps, which represents roughly the level of calorie deficit we need to create each day to lose one pound of fat per week,” says Emily Servante, certified personal trainer and education manager for global trainers of Ultimate Performance.
It’s not a secret that walking to lose weight will aid in slimming down in a sustainable and healthy method. “Walking is the most underrated form of exercise,” says Damien Coates, personal trainer and founder of The Lean Body Project. “It contributes to your non-exercise activity thermogenesis (NEAT), which is the energy expended for everything we do that isn’t sleeping, eating or exercise–such as in the gym or playing sports–so by walking more steps each day than you currently do, this will help use up more energy throughout the day, resulting in burning body fat.”
It’s also among the most enjoyable types of exercise for weight loss. “Walking generally gets you out and about; being in the fresh air and outside can boost your mood,” says Lucy Arnold, personal trainer and the creator of Lucy Locket Loves . “So while you’re out and about enjoying the scenery, you’re also burning calories, which can help fat loss as part of a calorie-controlled diet.” Aren’t sure where you stand in the weight-loss journey? Finding some of the most accurate Body fat scales will give you the right direction.
Do we need to walk 10,000 steps a day?
Attaining this goal will allow you to reap the many advantages of walking. “As well as aiding weight loss, completing 10,000 steps a day is great for cardiovascular health–minimizing the risk of heart problems and stroke–and also helps reduce blood pressure, as well as improve mental health if you suffer from anxiety symptoms,” says Martina David Personal instructor for Gymbox
The research supports the positive effects on overall wellbeing. “The George Institute for Global Health did some analysis back in 2015 which suggested that upping your daily step count to 10,000 could have a huge impact,” says Daniel Herman, personal trainer and the founder of Bio-Synergy. “The study was the first time researchers made the link between exercise–measured directly through pedometers–and how it reduced mortality.” In particular, it revealed that sedentary individuals who increased their steps from 10,000 to 1,000 per day experienced reduced mortality by 46% over a decade of follow-up.
What happens if you don’t often meet this goal? “You don’t necessarily have to hit this number daily providing you are still active and exercising for overall health and wellbeing,” David says. David. “All forms of movement count toward activity levels. That includes NEAT, but also Exercise Activity Thermogenesis (EAT)–the energy expended during exercise that we purposely choose to do, like the gym, classes and running.”
Ten thousand steps is an average for comparison; even completing 5k steps a day provides long-term health advantages. “A Harvard study found that women who averaged 4,400 daily steps had a 41% reduction in mortality,” writes Herman. “Mortality rates progressively improved before levelling off at approximately 7,500 steps per day–so, if improving lifespan is your major concern, this research suggests you can reap benefits from this number.”
Simple ways to increase your fitness
If you’re looking to make walking exercises–10,000 steps or more–part of your exercise routine, read on for tips on incorporating more activity into your routine by making a few simple lifestyle changes.
- Every little bit of help–“You might consider using your stairs in the office, instead of the lift, or take your dog for a walk a bit more,” suggests Arnold. “Get the family involved, set up challenges to see who can do the most steps. We all love a little competition!”
- Change your routine–“If you’re back at work, Try taking the train or bus one stop earlier. Not only will it allow you to complete some additional steps, but it can also aid in clearing your mind before starting your workday,” Herman recommends. “Instead of taking advantage of the latest food delivery service, go back to the convenience store in your area. Are you in need of some additional fitness motivation? Find a walking partner or join the walking group.”
- Multi-tasking–“Instead of sitting in a corner for an hour and watching your favorite show Why not just walk right towards your television?” suggests Arnold. Walking around the living area may seem absurd; however, you’ll soon notice the increase in the number of steps you take.
- Be time-efficient–“Housework and chores are great for getting steps in, and being active at home can include gardening,” advises David. “Make sure you take your lunch break and get at least 30 minutes of walking in, you’ll come back to your desk refreshed, clear-minded and re-energized.”
- Gradually increase the level–“I recommend my clients increase the number of steps they take per day according to their current levels of activity,” says Coates. “If they are very low in activity, perhaps walking 1,000 to 2,000 steps a day, then aiming for 5,000 steps a day is a good start. Likewise, if someone is already doing 10,000-plus steps a day, due to an active job or daily routine, then we would look to ensure they either maintain this or increase it by doing a dedicated walk.”
How far is 10000 steps?
10000 steps is about 5 miles in distance. But all depends on the type of person.
Benefits of walking 10000 steps
The benefits of walking 10000 steps is for weight loss. If you can keep up with it, then you will quickly loose weight in o distance time