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.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
You can estimate about 3,300-3,500 steps as a good proxy for 30 minutes walking.
How many steps is a 5k? A person of average height can expect to take around 6250 steps over a 5k distance (based on an estimated stride length of 2.1 to 2.5 feet). Once you've crossed the finish line of your first 5k you can start working towards increasing your steps and taking on longer distances such as 10k events.
A simple 5km walk is a surprisingly effective and versatile way to check most (if not all) of your fitness boxes, depending on how creative you want to get with it!! … It is long enough to reap plenty of benefits (see below) and gives you enough time to throw in some variety (interval training, anyone?)
If you're 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, you'll be set for success.
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.
Just 500 extra steps per day, equivalent to a quarter-mile of walking, appeared to lower the risk of heart disease, heart attack, and stroke in older adults, according to a study presented at the American Heart Association's Epidemiology, Prevention, Lifestyle, and Cardiometabolic Health Scientific Sessions 2023 held ...
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.
Walking for a mile which is about 1.6 km has the potential to burn almost 100 calories, depending on your body structure and weight. Walking regularly also helps reduce health risks. If you want to increase the intensity of your walks and burn more calories, you could walk on paths that have slopes or slight inclines.
1) Helps Burn Belly Fat
It just takes a few days to burn a few calories by walking 10,000 steps every day. Brisk walking is also one of the simplest ways to burn off extra calories and prevent the creation of belly fat. Brisk activity will make a difference in how your clothes fit.
Walking 10,000 steps every day will burn off roughly 3,500 extra calories per week. And burning off 3,500 calories per week burns off half 500g of fat – so combine your walking routine with a healthy and sensible diet and you can easily lose between 500g – 1kg a week.
The idea of walking 10,000 steps a day, around 5 miles on average, is a popular fitness goal. Most people burn around 300 to 400 calories by walking 10,000 steps.
And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day.
Average steps by sex
The average number of steps a person takes per day may also vary by sex. The Medicine and Science in Sports and Exercise study found that, on average, adult males took about 5,340 steps per day, whereas adult females took around 4,912 steps per day.
One major study released in March debunked the 10,000-step goal, suggesting that anywhere between 6,000 and 8,000 steps a day is just enough, and anything more than 8,000 doesn't actually count in terms of health benefits.
In the end, he walked 105,453 steps in a single day, which turned out to be 53.5 miles. Yes, that's the equivalence of two marathons. And he did it all in 21 hours and 25 minutes.
In Australia, the average adult accumulates about 7,400 steps a day. So an additional 3,000 to 4,000 steps through dedicated walking will get you to the 10,000 steps target. Read more: Are you walking your dog enough?
Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight.
Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.
How Long Does It Take to Walk Off 10 Pounds? How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.