"Ten thousand steps is about five miles," Josh Schlottman, CPT, CSCS, fitness trainer, owner and founder of Josh Fitness, tells Parade. That may sound daunting if you're just starting out, but chances are it sounds a lot further than it'll feel when you're doing it. This is especially true if you're a commuter who uses public transportation and lives in a walkable area.Related: 'I Lost 95 Pounds By Walking—Now I'm Bodybuilding'
How Long Does It Take To Walk 10,000 Steps?
Related: Over 50 and Want to Lose Weight? This Is the Exact Walking Speed to Aim For, According to Trainers
"The benefits of walking 10,000 steps every day for a month are endless," Josh York, CPT, ISSA, and founder and CEO of GYMGUYZ, tells us. "A routine of consistent walking can lead to improved heart health, potential weight loss, enhanced mood, and reduced risk of chronic diseases. Bonus benefits of this method include a boost in energy levels, improved sleep, and stronger muscles and bones."
She adds, "Even if your diet doesn’t change much, walking 10,000 steps daily can create a noticeable calorie deficit over time—around 300 to 500 calories per day depending on your pace and body size. That's enough to move the needle on weight loss, reduce blood sugar spikes and get inflammation down."
"Heart health improves by lowering blood pressure, increasing circulation and reducing risk of heart disease," Schlottman tells us. "Energy levels increase as your mitochondria (the powerhouse of your cells) becomes more efficient. The elevated blood flow delivers oxygen to your muscles and brain, giving you better focus and less brain fog. Walking (especially outside) can lower chronic stress hormones like cortisol."
The biggest thing you'll notice, Porter says, is your lifestyle change. "The biggest change is you start building a habit of daily movement—without wrecking your nervous system or running yourself into the ground," she explains. "This is a sustainable form of fitness that works with your body, not against it."
Will Walking 10,000 Steps a Day Help You Lose Weight?
It definitely can, depending on what the rest of your lifestyle is like. "The average person can burn up to 500 extra calories just by walking 10,000 steps a day," Schlottman points out. "Burning 500 calories a day for 30 days is 15,000 calories burned a month. A pound of fat is about 3,500 calories, so you can lose almost five pounds a month."Related: How Many Miles to Walk Each Day to Lose Weight, According to Personal Trainers
"If the body gets used to the same load, progress may stop, but if this happens, it likely would not happen earlier than after four to six weeks of regular, uniform activity," says Ashlee Van Buskirk, health and fitness coach and owner of Whole Intent Fitness & Nutrition. "To continue developing, it is important to add intervals, tempo or additional physical activity."
Wearing a weighted vest to help increase effort and calories burnedIncreasing the intensity of your walks by adding hillsWalking fasterIncluding intervals or other movement types to challenge your body in new ways: "For example, slow jogging for 30 seconds followed by walking for 1.5 minutes. Repeat this 10 times throughout your walk."
Related: New Study Reveals Exactly How Many Minutes to Walk Per Day to Add Years to Your Life
Does It Have To Be 10,000 Steps?
"The 10,000-step target is a rough guide, but you may see benefits with even fewer," Chris Pruitt, CPT,certified personal trainer and CEO at Workout Healthy, told us. "I've noticed health benefits in the 7,000 to 8,000 step range. It's important to adjust step counts to individual fitness levels and health goals."
"If you have been sedentary for a while, you will see immediate improvement with 5,000 steps," Tateossian noted. "Once your body adapts to 5,000, then move up to 6,000 and so on. Walking 12,000 to 15,000 steps/day can supercharge fat loss, endurance and overall energy expenditure, if your schedule and recovery allow for it. If not, even 3,000 to 5,000 steps more than your current average can make a noticeable difference over a month, especially if you’re just getting started."
Schlottman says he generally tells his fitness clients to get at least 8,000 steps, explaining that sometimes trying to hit 10,000 every single day can lead them to burn out—and that you don't want to ignore other means of getting healthy and fit as well.
Dzingle says that in addition to getting your steps in, you can supplement or substitute with other "steady-state cardio," noting to aim for 150 minutes of moderate-intensity activity every week.
Related: 19 Workouts That Are Great for Your Heart, From Walking and Water Aerobics to Boxing and Burpees
Sources
Zack Dzingle, CPTMichelle Porter, CPT, NASMChris Pruitt, CPTJosh Schlottman, CPT, CSCSTerry Tateossian, CPT, ISSAAshlee Van BuskirkJosh York, CPT, ISSA Read More Details
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