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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? This distance is equal to walking approximately 5 miles. Unless you have an active job, such as a waiter or nurse, it is difficult to log 10,000 steps with daily activity only. An inactive person takes 3,000 steps or less in their daily activity of moving around the house.
How many miles do you need to walk to get 10 000 steps? ›
Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.
Can you 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 should you walk a day? ›
Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. 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.
How to hit 10k steps a day? ›
How to include more steps in your day
- Take the dog for a walk. If you don't have a dog, volunteer to walk dogs at an animal shelter. ...
- Try music. ...
- Include the family. ...
- Go in person. ...
- Walk while waiting. ...
- Schedule workday walks. ...
- Park farther away. ...
- Take the stairs.
Based on an average step length of 2 1/2 feet, there are approximately 2,000 steps in 1 mile. You can use step-counting devices, such as pedometers and accelerometers, to help count your daily steps and set an appropriate daily step goal.
Can you walk 10,000 steps in your house? ›
Yes! There are plenty of ways to reach 10,000 steps at home by being creative and trying different activities. You can do jumping jacks, bodyweight exercises, lunges, squats, burpees, and even dancing. For an extra challenge, try using a jump rope or resistance bands to add intensity.
Does walk reduce belly fat? ›
One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.
How can I lose 20lbs in 2 months? ›
Here are the 10 best ways to quickly and safely drop 20 pounds.
- Count calories. ...
- Drink more water. ...
- Increase your protein intake. ...
- Reduce your refined carb consumption. ...
- Start lifting weights. ...
- Eat more fiber. ...
- Follow a sleep schedule. ...
- Add cardio to your routine.
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 ). A 500-calorie deficit per day is sufficient for most people to lose weight. You can burn some of these calories by walking for one hour daily.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
Is a 2 hour walk too long? ›
Time is another consideration. “Untrained walkers can comfortably walk six miles in about two hours,” Dr. Hinson says — but if a two-hour walking workout doesn't fit in your schedule, this fitness trend might not be for you.
What is the best time to walk to lose weight? ›
For people who do not experience abdominal pain, fatigue, or other discomfort when walking just after a meal, walking at a brisk speed for 30 minutes as soon as possible just after lunch and dinner leads to more weight loss than does walking for 30 minutes beginning one hour after a meal has been consumed.
How much to walk according to 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 happens if you walk 10,000 steps a day for a month? ›
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.
Is walking 5 miles a day considered active? ›
If you're clocking 5 miles a day, it's safe to say you're living an active lifestyle. Especially for individuals who work a traditional 9 to 5 desk job, this kind of habit can be incredibly helpful in managing weight and maintaining healthy movement habits.
How many miles is 10 000 steps for a short 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 many steps are in 5 miles? ›
Mile-to-Step Conversion
| Miles | Average walk (3mph) | Run (6mph) |
|---|
| 4 miles | 9008 steps | 6688 steps |
| 5 miles | 11260 steps | 8360 steps |
| 6 miles | 13512 steps | 10032 steps |
| 7 miles | 15764 steps | 11704 steps |
8 more rowsJul 1, 2024
Sedentary is less than 5,000 steps per day. 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.
