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We will cut straight to the pursuit: logistically speaking, 10,000 steps a day equal to approximately five miles. But there may be some difference in this on the basis of your step, says Natalia Vasquez, CPT, a certified personal trainer, health coach and founder of Bridal Bootcamp San Diego.
Plus, how long it will take you to get to these many steps is also quite individualized: “If you walk at a moderate pace of approximately 3.0 miles, or 20 minutes per mile, it will take approximately one hour and 40 minutes to walk five miles, about 15 minutes.
Is 10,000 steps even a magical number or not?
Short answer: Not really. But it takes some explanations. The recommendation comes from the marketing campaign of the Japanese company from the 1960s for their leg, says Vasquez. “The name of their thieving meter, translated into ‘10,000 steps,” and at that time there were no research to justify the claim that 10,000 steps were gold standards, but they just set a higher band for their population to encourage the more healthy behavior, “she said in fact. of the rabbit.)
What is absolutely not a debate is that walking is a great exercise for everyone with lower body mobility, as it is of low impact and can be easily modified at speed and intensity, says Vasquez. (Also: it’s very undervalued in a form of weight loss, if this is your goal.) This can also increase the definition of muscles in your legs, she adds.
This said that if you are quite inactive and currently get something like 2000 steps a day, instantly skipping a number as 10,000 can be unrealistic and even dangerous, so Vasquez recommends gradually adding steps so that your muscles and joints have time to adapt.
So how much walk is really enough per day?
There is no universal answer about how many steps a day is “enough” because it depends on your abilities, the current level of fitness and time restrictions.
This said that the sweet place to reduce the risk of disease and premature death walks between 7000 to 8000 steps a day, and anything more can be used by the plateau, according to a study in 2023 from the University of Granada.
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However, other factors such as age, physical health, city patency, or access to a treadmill also play a role in setting realistic goals, Vasquez says. “If you are in a stuck job and do not move much throughout the day, you will want to gradually work to increase your daily steps,” she explains. “It would be a good goal to increase your steps by 2000 to 3000 from where you are right now, adjusting every few weeks, which will allow your body time to adjust until you reach the range of 7000 to 8000 or more.”
Another professional advice? Break your goal for a step throughout the day and go for small walks from 15 to 20 minutes when possible to make it less discouraging, Vasquez says. Whether the pace, while on a work call, go around your dog around the block or park further from the store, show creativity with your footsteps.
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