How long should it take to walk 10,000 steps?
When it comes to exercise, walking is one of the easiest (and the cheapest!) low impact options there is – and for many, the golden number to aim for each day is getting 10,000 steps in. In fact, when one Cosmopolitan UK writer tried to get 10,000 steps in a day for a month, she went so far as to label the experience 'life changing'. Major!
Elsewhere, we all know that heart health is key at any age and that the best way to keep your ticker happy is through a decent amount of regular movement (the NHS recommends 150 minutes of moderate exercise per week, or 75 minutes of vigorous activity to win a slew of health benefits); walking is a great option for this.
So in terms of time-keeping and staying motivated, if you're one of those who loves to get their 10k steps a day, is there a time to be aiming for? And for those who are hoping to use walking to encourage weight loss – something that should only ever be done slowly and sustainably (and because you want to, not because you're feeling external pressure to) – is walking 10,000 steps a day a good way of burning calories?
We asked an expert Eryn Barber, personal trainer at The Fitness Group, the UK's leading provider of personal training courses, to share the need-to-knows about walking 10,000 steps a day.
How long does it take to walk 10,000 steps?
It's tricky to give a blanket answer to this, as it's not a one-size-fits-all figure per se (think about it, someone in their twenties who runs marathons and regularly trains in the gym is likely to be speedier than someone in their seventies who lives a mostly sedentary lifestyle). But! There are some averages we can look at, says Barber.
"On average, it takes about 10-15 minutes to walk 1000 steps, therefore it takes approximately 1 hour and 45 minutes to 2 hours and 30 minutes to walk 10,000 steps," the PT explains. "This will depend on how fast you walk. Older adults may walk slower, increasing the time taken to reach the desired step count."
As with most things in life, intention is also key when it comes to timing your steps. "If you're out for a leisurely walk, this might be slower than a brisk walk aimed at elevating your heart rate," she shares. "Every step at any pace counts though!" Amen to that.
How can I get quicker at walking 10,000 steps?
Time is precious, we hear ya – and not everyone has up to 2.5 hours a day free for a leisurely stroll (although we seriously wish we did...). On this, Barber's advice is simple: "If you struggle to do the whole walk at a faster pace, break it up into intervals. Increase your speed for 2 to 5 minutes and then slow down. Over time, increase the amount of time spent walking at a faster speed." Duly noted.
How many calories can you burn by walking 10,000 steps?
Okay, so this is another one where there's not a set answer that applies to everyone. "The number of calories you burn walking 10,000 steps depends on a few things, such as your weight, genetics, pace, and the terrain," agrees Barber. "According to Harvard Health Publishing, you will burn approximately between 214 to 504 calories per hour when walking, depending on your weight and pace."
If you want a clearer idea of your personal calorie burn, it could be worth investing in a smartwatch that has tracking capabilities (like an Apple Watch or a Fitbit).
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If you can’t manage 10,000 steps a day, or at all, what’s a good number to aim for?
Barber recognises that 10,000 is a big number and trying to aim for that number of steps (every! single! day!) can feel overwhelming. "If you struggle to hit this target, the best thing to do is look at your current average step count and aim to add an extra 1,000 steps each day," she advises. "This is the equivalent of an extra 10 to 15 minutes of walking each day which will be more achievable."
Once you've baked that figure into your routine, Barber says you can look at increasing the number again. "After a few weeks of hitting this target, you can increase your daily goal by another 1,000 steps. It's all about making small positive changes."
Is walking a good form of exercise?
In case you needed a reminder of the benefits of walking, Barber points out that there are many (it's worth screenshotting this list next time the motivation to lace up your trainers is nowhere to be found).
"Walking is an underrated form of exercise that can have a huge impact on your mental and physical health," she says. "Just because you aren't over-exerting or pushing yourself like you would during a run or in a gym class, that doesn't mean it isn't good for you."
Some of the main benefits include:
Accessibility as it’s suitable for most people
Low cost/free as there are minimal costs related to walking, you just need suitable clothing and footwear
Improves cardiovascular health and reduces the risk of cardiovascular disease
Increased energy levels and improves blood flow by delivering oxygen throughout your body
Improved mental health. Being out in nature has a positive effect on your mood
Do you have to do all 10k steps in one go to feel the benefits, or is it okay to break it into chunks?
As mentioned before, Barber is a fan of the 'divide and conquer' technique when it comes to steps. "Dividing your steps into smaller chunks throughout the day can make reaching your goal more achievable," she says. "Since most people don't have a full two hours to dedicate to walking, it's important to be practical. You can still enjoy the benefits of walking by breaking it into shorter sessions, such as a 15-minute walk during your lunch break, building walking into your commute, walking with friends and family as a great way to spend quality time together, or walking your dog in the morning and evening."
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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