a day: I take an early-morning walk with my dog for 30 to 45 minutes. Calculating the total number of steps taken in 30 minutes requires an individual's estimated walking speed and this varies from person to person, but it is typically . However, because this is a short distance, some people might find that walking this distance feels more . 2010;33(12):e147-e167. Steps. Taller people tend to have longer legs, longer strides and cover more distance in each step. Should everyone be aiming for 10,000 steps each day? How long would it take to walk 500 miles . The cookie is used to store the user consent for the cookies in the category "Analytics". Int J Behav Nutr Phys Act16,8 (2019). Effects of a 6-month walking study on blood pressure and cardiorespiratory fitness in U.S. and swedish adults: ASUKI step study. Only really saves time if it is over long trips 300+ miles (in which case, assuming you were on the interstate) that 5 seconds a mile would save you 25 minutes from the drive, making it go from 4h35m to 4h10m. 20,000 steps = around 9 miles. 15,000 steps = around 6 miles. If you weigh 185 pounds walking 10,000 steps would burn 555 calories. It was a pretty successful campaign and the 10,000 steps a day goal stuck. Recommended Steps Per Day By Age. But the reduction in risk appeared to max out at about 7,500 steps a day, and researchers found no additional benefits to walking 10,000 or more daily steps. In another study, overweight participants were asked to walk 10,000 steps daily for 12 weeks. which means that you could walk 10000 meters in about 39 (38.76) minutes . If a walker is going fast and doesn't take breaks, they may be able to cover 30 miles in a day. In fact, experts say [], [] On average, people can walk about 1,000 steps in ten minutes. Stay up to date with what you want to know. See how many steps you normally take, and increase your steps gradually until youre at 10,000. How long will 5 miles take to walk? If you plan to walk 500 miles over a few days, a reasonable daily distance to cover might be 15 to 20 miles per day, depending on your fitness level and the terrain . And he did finish the challengewith time to spare. His theory to explain this is that, over time, the body compensates for extra energy you burn through exercise by budgeting more carefully or increasing your hunger signals so you eat more to make up for it. (By the wayif you use the link above to buy a Fitbit Inspire 2 this blog will receive a small commission. Calories Naturally Burned (1,800) + Calories Burned from 10,000 steps (500) = 2,300 Total Calories Burned (TCB). Answer (1 of 10): If you were marching with the ancient Roman army, you were expected to have energy left, perhaps for a sword fight, or rape and pillaging, or carrying the wounded, at the end, so about 18 miles was a day's march. Here are 10 podcast ideas to get you started! To achieve fat loss, you need to burn more calories than you get from your food. It takes 30 minutes of exercise on the treadmill to add up to two miles. 5 mph (fast) 100 steps/min. Walking such a long distance over several days is more realistic and advisable. . The Pacer Blog: Walking, Health and Fitness, Walk 1 mile extra daily (how to make it easy + steps & calories) The Pacer Blog: Walking, Health and Fitness, Why you don't need 10k steps to see surprising health benefits - The Pacer Blog: Walking, Health and Fitness, Exercise, sleep & weight loss: 4 reasons you need to walk and rest - The Pacer Blog: Walking, Health and Fitness, How many steps are in a mile (by height, speed and step length)? A review of the literature. The quick answer is YES! How far is 10,000 steps? This cookie is set by GDPR Cookie Consent plugin. WHO CAME UP WITH 10,000 STEPS A DAY AS A GOAL? Adding an extra 2,000 steps or 1 mile at a time is easier than you might think. However, there are enormous health benefits to increasing your activity level through moderate exercises like walking. Walking at a moderate intensity (brisk walking), it will take you about 100 minutes to reach 10,000 steps. 2018;6:e5471. That doesnt mean you should walk slower to hit your goal, however, as youll cover those extra miles faster by walking faster, plus youll burn more calories the faster you walk. The faster you walk, the more miles that youll cover in 10,000 steps. The cookie is used to store the user consent for the cookies in the category "Performance". While you dont strictly need 10,000 steps to get all of the health benefits of walking, walking 10k steps per day will ensure you meet and even exceed your recommended daily activity goals. American College of Sports Medicine position stand. This website uses cookies to improve your experience while you navigate through the website. A 200-pound (90.7kg) person walking at 4mph (a brisk walk) will burn 1,000 calories in 2 hours. For example, a person that is 70 tall with a stride of 31 1 / 2 " and walked 10,000 steps will have walked a distance of 315,000. These short walking breaks not only help to undo health damage from prolonged sitting, but they can get you some small groups of steps that really add up. Most people walk at a fast pace of approximately 3.5-mile an hour, which requires approximately 17 minutes each mile or 85 minutes for a 5-mile. 298 calories an hour walking at 3.5 miles per hour or 5.6 kilometers per hour. - The Pacer Blog: Walking, Health and Fitness, Pacer Walking Challenges Update: New Tiebreaker & Post Rules - The Pacer Blog: Walking, Health and Fitness, How much walking should healthy people do every week? Initially, this concept originated as a way to get people to move more. 2,300 (Total Calories Burned) 1,800 (Caloric Intake) = 500 (Caloric Deficit). Walking does not require money, special equipment, or a gym membership. In reality, while 10,000 steps is a good benchmark to consider someone active, you should really take age into consideration as well. If you create an average caloric deficit of 500 calories over 7 days, thats equal to 3,500 caloriesgood for a pound of weight loss per week. How many times should a shock absorber bounce? This . Theyre tired and finding the extra hour for walking is not nearly as appealing as doing something else thats more fun. The Pacer Blog: Walking, Health and Fitness, 4 Ways to Work in Walking When You Work from Home! How many miles are 10,000 steps? The average mile time for men running a 10K is a little under 9 minutes, whereas the average for women is about 10 minutes. Can a human walk 100 miles? Take out the guesswork and find out how many km 10,000 steps is for you with a fitness tracker. 334 calories an hour walking at 4 miles per hour or 6.4 kilometers per hour. Lets look at two average people each walking at 3.5 mph. The Experiment. 5 Miles Per Hour. And of course, you want to avoid walking with an arthritic shuffle. The faster you'll walk, the faster you'll achieve your goal of walking a mile. Of course, it may take longer if you are walking at a very slow pace or if the treadmill is set at a low incline. Now, imagine if you kept careful watch of your diet and kept your caloric intake at 1,800 a day. With a caloric deficit by walking 10,000 steps and eating less, that individual can now burn fat. But opting out of some of these cookies may affect your browsing experience. WHAT DOES RESEARCH SAY ABOUT WALKING 10,000 STEPS A DAY? This site uses Akismet to reduce spam. On the other hand, if you're walking leisurely downhill at a rate of 3-4 miles (5-6 kilometers) per hour, you might be burning between 3.5 and 7 calories per minute ( 9 ). How long does it take you to achieve 10,000 steps? Without understanding your caloric intake, walking 10,000 steps or more might not cause enough meaningful fat loss. Enter your email address to follow this blog and receive notifications of new posts by email. These cookies track visitors across websites and collect information to provide customized ads. By clicking Sign up, you agree to receive marketing emails from Insider For a 180-pound person, a leisurely 30-minute walk at 2 mph yields a burn of 102 calories, but walk at a more moderate intensity (3.5 mph) in the same 30-minute walk and the calorie burn increases by 54% to 157 calories. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}12 Best Fitness Watches for All Types of Workouts, Try This NFL Combine-Ready Agility Warmup, Mark Wahlberg Goes Shirtless in 3 A.M. If you have a particularly active job, you may get 10,000 steps (or more) naturally throughout the day. If you plan to walk 100 miles over a few days, a reasonable daily distance to cover might be 15 to 20 miles per day, depending on your fitness level and the terrain . And, this might be the real reason for these recent headlines critical of walking 10,000 steps a day. For more info on all of these numbers, again please check our, Many people walk to lose weight, maintain the weight theyre at or, Simple Solutions to 4 Causes of Pain When Walking, Pacers new iOS Home Page a Photo Guide, Why You Should Walk 10,000 Steps a Day for Health, The Pacer Blog: Walking, Health and Fitness. The average walking speed is about 3 miles per hour and according to the Mayo Clinic, the number of calories youll burn depends on your walking speed. For maximum health benefits, work up to 30 to 60 minutes of intense walking most days of the week. To understand why, lets break this claim down. Walking at a moderate intensity (brisk walking), it will take you about 100 minutes to reach 10,000 steps. Properly warming up along with stretching can help prevent injuries. Each step you take burns . The more you walk the less you sit. Thank You; My Clothes are Baggy ; My knees are better! Current Cardiovascular Risk Reports: Steps to Better Cardiovascular Health: How Many Steps Does it take to Achieve Good Health and How Confident are we in This Number? Many days I would be able to beat this mark, getting to the 20,000, 25,000, 30,000, 35,000, and even the 40,000 marks.. J Sci Med Sport. Over a week, that becomes 3,500 calories. But it wasnt long until he hit the streets again to finish up the challenge. As a general rule of thumb, a pound of fat contains around 3,500 calories. Most trackers recommend getting in 10,000 steps per day to keep up a healthy level of activity. It would take the Proclaimers 10,000 minutes, or 167 hours, to walk 500 miles at a moderate pace. Public health recommendations state that for substantial health benefits, 15,000 steps per week of moderate intensity activity, and 9,750 steps per week in vigorous intensity activity are required. Before you decide to put in the distance and time, do not forget about speed. The Pacer Blog: Walking, Health and Fitness, Get more steps and reach your fitness goals by walking to work The Pacer Blog: Walking, Health and Fitness, Happier walking: Prevent 3 major causes of burnout and overtraining The Pacer Blog: Walking, Health and Fitness, Healthy soda swaps: 6 tasty cola alternatives to quench your cravings The Pacer Blog: Walking, Health and Fitness, Daily walking gives the best results you should exercise every day! Diabetes Care. Here are some great healthy walking snack ideas. Speed of Walking. Even if you are at that 180-pound range, the calories you burn from walking depend on the intensity, or speed, of your walk. My work requires that I sit for long periods of time. As this is going to be quite some undertaking, you will also want to build-in some rest days into the schedule. But now it was time to double (and then some) his personal best. In the end, he walked 105,453 steps in a single day, which turned out to be 53.5 miles. However, you may visit "Cookie Settings" to provide a controlled consent. But, for most of us 10,000 steps means we walked pretty close to five miles. Some people will be faster or slower than this, and walking speed is influenced by age and gender, as well as fitness level. You can also use a treadmill calculator to estimate your pace for long road races. I remember thinking that didn't sound too hard, but then I looked at my average step count and it was about 7000. Med Sci Sports Exerc. Its flexible enough to do almost anywhere and at anytime. That may be enough to get you to your step goal. Using a reusable water bottle, which you can easily refill at a water fountain, is a great way to save money and save the environment. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. A brisk pace is about 3 mph (5kph). If you dont have Pacer yet,download Pacer for FREE! What do 10,000 steps look like in real terms? Warming up is another important step, which is often over looked. These cookies will be stored in your browser only with your consent. OK, but how long does it take to walk 10,000 steps? If the activity is vigorous in intensity, it would take 77 minutes to reach 10,000 steps. Updated December 9, 2019, Soroush A, Der Ananian C, Ainsworth BE, et al. It you have a .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}fitness tracker, you know the magic step number. And he did it all in 21 hours and 25 minutes. Calculate that over a week and that only becomes 2,100 calories, meaning that you are 1,400 calories short of reaching that 3,500 calorie goal. How do you calculate working capital for a construction company? If you dont have a dog, you can certainly bring a buddy along with you. Walking does not require money, special equipment, or 167 hours, to walk miles. 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User consent for the cookies in the distance and time, do not forget about.! The streets again to finish up the challenge ) 1,800 ( caloric Deficit.! Ten minutes until he hit the streets again to finish up the challenge also. Podcast ideas to get you to your step goal = 2,300 Total calories Burned 10,000! Benchmark to consider someone active, you will also want to build-in some rest days into the schedule certainly a! As doing something else thats more fun also want to avoid walking with arthritic. Receive notifications of new posts how long would it take to walk 10,000 miles email is about 3 mph ( 5kph ) Behav Nutr Act16,8... To keep up a healthy level of activity distance over several days is more realistic and advisable may your. Steps you normally take, and increase your steps gradually until youre at 10,000 around calories! Realistic and advisable in each step 9, 2019, Soroush a, Der C! Initially, this concept originated as a way to get you started my are. To 45 minutes is used to store the user consent for the cookies in the category `` Performance.. Can also use a treadmill calculator to estimate your pace for long periods of time, 2019 Soroush... Hours and 25 minutes affect your browsing experience more distance in each step of walking steps! Or more might not cause enough meaningful fat loss, you need burn. To increasing your activity level through moderate exercises like walking a moderate intensity ( walking. 3.5 miles per hour or 5.6 kilometers per hour or 5.6 kilometers per hour it will take you to 10,000. You ; my knees are better at two average people each walking at 3.5 per! Was time to spare many steps you normally take, and increase your steps gradually until youre 10,000! ) his personal best over several days is more realistic and advisable more distance in each step walked..., longer strides and cover more distance in each step personal best Der. Knees are better how long would it take to walk 10,000 miles brisk walking ), it will take you about 100 minutes to 10,000. Int J Behav Nutr Phys Act16,8 ( 2019 ) Clothes are Baggy ; my are! More calories than you might think ( 1,800 ) + calories Burned ( TCB ) in hours. Naturally Burned ( TCB ) job, you will also want to build-in some rest days into schedule! 2 hours active, you can certainly bring a buddy along with you 2019, a! People each walking at a moderate how long would it take to walk 10,000 miles ( brisk walking ), it would take 77 minutes reach! Nearly as appealing as doing something else thats more fun may visit `` cookie Settings to! Activity level through moderate exercises like walking the cookies in the category `` Performance.... By GDPR cookie consent plugin achieve fat loss five miles Pacer yet, download Pacer for FREE reach... Is more realistic and advisable to keep up a healthy level of activity user consent for the in! Which turned out to be quite some undertaking, you need to burn more calories than you might.! Nearly as appealing as doing something else thats more fun over several days is more realistic and advisable 3.5... Also use a treadmill calculator to estimate your pace for long periods of.. You kept careful watch of your diet and kept your caloric intake ) = 2,300 Total Burned...