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The average American only walks between 3,000-4,000 steps per day, according to the Mayo Clinic. Anything under 5,000 steps a day is considered sedentary. (Although, it’s important to note that even this amount of steps is linked with health benefits, so every step counts!)
This means that the average American is walking under 2 miles a day. Are you one of them? Many people are motivated by data. So here are the numbers you need to know when it comes to walking steps and mileage. Hopefully they will encourage you to lace up your sneakers and get those steps in!
How many steps are in a mile?
There are approximately 2,000 steps in a mile. While this is a good estimate, it’s important to note that the number of steps each person takes per mile will vary based on height, range of motion, fitness level and balance. It can take up to 2,500 steps on average to reach 1 mile. Because we all walk at different paces with different gaits and on different terrain, fitness trackers and step counters are a popular way to see how many steps you personally take in a mile.
How many miles is 10,000 steps?
Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.
Factors that influence how many steps are in a mile
Imagine lining up next to a group of people of different ages, heights and ranges of motion with a finish line one mile away. Do you think that everyone in the group would cross the finish line in the exact same number of steps? Probably not, right?
Factors such as age, height, gait and even range of motion do have an affect on step count. Take for example someone who is 5’3” and someone who is 6’1” walking side by side. The shorter individual will take more steps than the taller individual because her limbs are shorter, which means her stride length is shorter and she will cover less ground with each step.
How many steps are in a mile running vs. walking?
For most people, our stride length (or the distance we cover in one step) grows longer the faster we move. While it takes about 2,000-2,500 steps to walk a mile, someone who is running can cover the same distance in 1,000-2,000 steps.
How to count steps and miles
If you’re into technology, there are many options for tracking steps, including wearable equipment or an app on your phone or smart watch. This will give you the most precise calculation of how many steps you’re taking. If you’re more old school, you can measure your steps by tracking miles along a track in your local gym or neighborhood. By using 2,000 steps in a mile as a benchmark, this method will give you an approximation of how many steps you are walking.
Does it matter how many steps you take in a mile?
It's great to know how many steps you take in a mile, as tracking your steps can benefit you in the long run. Research has shown that those who track their steps tend to walk an average of 2,500 more steps per day than those that do not track. By tracking your steps, it becomes a motivator to increase your daily step count.
Is increasing your steps per mile a good goal?
Increasing your steps per mile does have some health benefits. Shorter strides are gentler on your bones, joints and tissues. A shorter stride reduces the amount of impact that the knee joint has to absorb with each step. While walking in shorter strides you will also expend more energy to propel yourself forward faster, which will increase your heart rate and burn more calories.
How many steps should you take a day?
According to the CDC most adults should aim for 10,000 steps per day. One study showed that adults who took 8,000 steps per day had a 51% lower risk of dying by any cause compared to someone who only completed 4,000 steps per day.But every step really does count! As previously reported by TODAY, recent research found that an average of 3,600 steps a day could reduce the risk of heart failure by 26%! That’s about a mile and half of walking per day.
Easy ways to increase your daily step count
When it comes to helping my clients increase their daily step count, I like to take a two-pronged approach. First, setting aside dedicated time in your schedule for cardio exercise like walking or running will definitely increase your step count. It’s also smart to get more non-exercise movement in throughout the day. I have found this to be where many people really rack up the extra steps! Some easy ways to squeeze in steps throughout the day include:
- Park further away at the store.
- Take your dog for a walk each day.
- Set an alarm to get up and do a lap around the office or your house once an hour.
- Use a walking pad if you work at a desk.
- Take the stairs instead of the elevator.
- Take a dance break! Play your favorite song and dance it out for a few minutes in the morning or after work.
Stephanie Mansour
Stephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor andweight-loss coachfor women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-losschallenge and follow her for daily inspiration onInstagram and in hernew app.
FAQs
How many miles is 10,000 steps? Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.
Will I lose weight walking 10,000 steps a day? ›
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.
How many miles is 10,000 steps for a woman? ›
An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.
How far to walk for 10,000 steps? ›
10,000 steps is roughly equivalent to walking five miles or eight kilometres depending on your stride length, cadence, and height. If you are looking to get your 10,000 steps done all in one go, you'll be walking for around an hour and forty minutes.
How many steps are in 5 miles? ›
Based on an average step length of 2 1/2 feet, 10,000 steps is roughly equal to 5 miles. However, due to factors such as your height and walking speed, this number can vary. Online calculators can help determine how many miles you'll cover in 10,000 steps.
How to lose 2 pounds a week by walking? ›
You can achieve part of this deficit by walking 1 hour per day or by gradually decreasing the number of calories you consume. Depending on your calorie intake, a deficit of 500 calories per day may lead to 0.5–2 pounds (0.2–0.9 kg) of weight loss per week ( 10 ).
How many steps a day to lose 2 pounds a week? ›
“Taking 10,000 steps a day is a traditional goal in achieving fitness and lowering the risk of heart disease and stroke,” Dr. Liana Casusi, MD, a licensed physician, tells Parade.com. "However, studies have shown that at least 15,000 steps daily is optimal to shed a few pounds for weight loss.
What happens if you walk 10,000 steps a day for a month? ›
A month of walking 10,000 steps a day brought surprising benefits: improved sleep, better mood, and even weight loss! But before you lace up your sneakers, you might have some questions. Here are some of the most common ones I received.
How many miles should you walk a day? ›
As a result, the CDC recommends that most adults aim for 10,000 steps per day.For most people, this is the equivalent of about 8 kilometers or 5 miles. Most people in the United States only take 4,774 steps per day,which equates to about 2 miles.
How many steps is 1 mile? ›
There are approximately 2,000 steps in a mile. While this is a good estimate, it's important to note that the number of steps each person takes per mile will vary based on height, range of motion, fitness level and balance. It can take up to 2,500 steps on average to reach 1 mile.
Remember: 1500 steps equals about 15 minutes of walking & 3000 steps equals about 30 minutes of walking. Your aim for week 1 is to add in an extra 1500 steps on three or more days this week to your baseline steps. This gives you a target to achieve a total step-count of at least ........................
How many steps a day by age? ›
Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at: 7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.
What exercise is equivalent to 10,000 steps? ›
Therefore, for you to hit 10,000 steps, you need to walk 4 to 5 miles a day, or around 1.5 to 2 hours of activity.
How many steps to lose a pound? ›
"Generally, 1 mile—or roughly 2,000 steps—walked equates to [burning] 80 to 100 calories." Since there are 3,500 calories in 1 pound, "this means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.
Does walking 5 miles count as cardio? ›
“Because the pace of walking is slower than running, it means you'll need a longer amount of time to cover the same distance and get the equivalent workout benefit,” Sobel says. Walking 5 miles a day usually covers this basis and equates to a 3-mile, or approximately 30-minute, cardiovascular workout.
Is 5 miles a day enough walking? ›
It suggests for most adults to aim for 10,000 steps a day – the equivalent of about 5 miles. The University of Kansas KU Medical Center calls the 10,000 steps recommendation, "the 'magic pill' everyone is seeking" when it comes to positive health outcomes.
How many steps a day to lose weight by age? ›
7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.
How long does it take to see results from walking? ›
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
How much do I need to walk to lose weight? ›
Weight loss from walking is different for everybody. But for the best results, aim for 150 minutes a week. That may sound like a lot, but it's really only about 30 minutes, 5 days a week. Try to walk at a moderate pace (3 miles an hour or faster).
How many calories do you burn walking 10,000 steps a day? ›
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.
