A common fitness goal is to walk 10,000 steps every day, but how long does it really take? And, even more importantly, how can you realistically fit it into your daily life?
The hacks will help you get moving every day, whether you're a beginner or want to improve. Walking 10,000 steps a day has many health benefits, such as easing pain and lowering the risk of depression.
Pain from arthritis can also be reduced by walking. According to a 2022 study, regular walking reduced knee pain in 50-year-olds with osteoarthritis in their knees. According to a 2024 study, regular walking can help with back pain, particularly recurrent lower back pain.
Even though your fitness tracker suggests 10,000 steps a day, research suggests that walking for 30 minutes a day can be beneficial. For optimum health, the CDC suggests 7,000–8,000 steps per day.
Break it up, walk while on the phone, at lunch, or even while checking email.
Are 10,000 steps too many for beginners?
It could be. Begin with short walks, such as 10 minutes, and gradually increase the duration. Consistency is more important than speed.
The hacks will help you get moving every day, whether you're a beginner or want to improve. Walking 10,000 steps a day has many health benefits, such as easing pain and lowering the risk of depression.
What are the benefits of hitting 10,000 steps daily?
Walking 10,000 steps a day is advised by fitness experts to prolong life and prevent illness. Numerous studies have shown that walking lowers the risk of heart disease, breast, endometrial, colon, liver, and other cancers, as per a report by Today.Pain from arthritis can also be reduced by walking. According to a 2022 study, regular walking reduced knee pain in 50-year-olds with osteoarthritis in their knees. According to a 2024 study, regular walking can help with back pain, particularly recurrent lower back pain.
Even though your fitness tracker suggests 10,000 steps a day, research suggests that walking for 30 minutes a day can be beneficial. For optimum health, the CDC suggests 7,000–8,000 steps per day.
What are some easy ways to add more steps daily?
Reaching that 10,000-step milestone probably requires walking throughout the day rather than just once. However, there are numerous ways to fit in steps during a hectic day:- Walk after parking at the far end of the lot.
- While you have a scheduled phone call, take a stroll.
- Have a treadmill at your disposal? While you respond to emails, hop on for ten minutes.
- During your lunch break, take a short stroll around the block; it will help you feel more energized and focused.
- Plan frequent walks with a friend who shares your objectives. This way, if one of you is hesitant to go, the other can persuade them, and vice versa.
- To ensure you have no excuses if you find yourself with extra time on a pleasant day, keep a walking bag prepared in the car with extra socks, sneakers, headphones, and a water bottle.
How long does it actually take to walk 10,000 steps?
- Average walking time: 1.5 to 2.5 hours.
- Pace: 2 mph: Slower, takes about 2.5 hours.
- Pace: 3 mph: Medium, takes 90 minutes to two hours.
- Pace: 4 mph: Brisk, takes about 90 minutes.
- Factors affecting walking time: stride length, height, weight, fitness level, frequency, and terrain.
FAQs
Can I reach 10,000 steps without taking a long walk?Break it up, walk while on the phone, at lunch, or even while checking email.
Are 10,000 steps too many for beginners?
It could be. Begin with short walks, such as 10 minutes, and gradually increase the duration. Consistency is more important than speed.
