How Many Miles Is 10000 Steps? (Step-By-Step Guide) (2023)

  • By Noleen Arendse
  • How long does it take?
  • Steps for women
  • Steps for men
  • How to add more steps

How many miles is 10,000 steps?

The average person takes 2,250 steps in a mile.Meaning for most people 10,000 steps is about 4.5 miles.

However…the distance you travel in 10,000 steps will depend on your height and if you’re walking or running.

Keep reading to understand more.

How Many Miles Is 10000 Steps? (Step-By-Step Guide) (1)

Walking 10,000 Steps

Anyone who has ever clipped on a pedometer or slipped on a fitness tracker wristband can tell you that walking 10,000 steps in a day may take effort.

Some people will walk 10,000 steps during a normal day at home or work – nurses and waiters are both known to walk far more than 10,000 steps during a day of work. Others will have to walk the dog, take a morning walk, or go on an evening stroll to get those extra steps in.

How Long Does It Take to Walk 10,000 Steps?

If you’d like to see your steps fall in the five-figure range, you might wonder just how long you’ll be walking. The answer to that question depends on several factors, including the length of your strides and walking speed.

As a rough average, there are 2,000 steps in a mile, meaning 10,000 steps is about 5 miles.

To find out how long it would take to walk 10,000 steps, you can multiply the time it takes you to walk a mile by five. If you’re walking a mile at a brisk 4-mph pace, then it will take you about an hour and 15 minutes to walk 10,000 steps. A slower pace will take longer.

Walking Steps for a Woman in Miles and Km

The average woman is 5 feet and 4 inches tall and will walk about 2,315 steps per mile. She would have to walk 4.3 miles, or 6.92 kilometers, to reach a 10,000-step goal and will burn between 200 – 400 calories in 10000 steps.

Walking Steps for a Man in Miles and Km

A man who is 5 feet and 9 inches tall will take about 2,211 steps per mile. Since men tend to take fewer steps per mile than women, the man in this example would have to walk about 4.5 miles, or 7.24 kilometers, to reach 10,000 steps.

Running 10,000 Steps

If more than an hour of walking sounds like a lot of time, consider running those steps. Since running is faster than walking, you can expect to reach that 10,000 goal more quickly.

How Long Does It Take to Run 10,000 Steps?

Most runners take longer strides when running and therefore take fewer steps per mile. Even though runners go farther to reach 10,000 steps, they’ll get those steps in faster.

Running a 12-minute mile during those 10,000 steps means that a 10,000-step goal would be reached in an hour.

Running Steps for a Woman in Miles and Km

A woman who is 5 feet and 4 inches tall would need to run 5.53 miles, or 8.89 kilometers, to reach 10,000 steps at a pace of 5 mph.

Running Steps for a Man in Miles and Km

Men cover a longer distance to reach 10,000 steps when running. A man who is 5-foot, 9-inches tall would need to run 5.87 miles, or 9.44 kilometers, at 5 mph to reach 10,000 steps.

What Are the Health Benefits of 10,000 steps?

Walking 10,000 steps or more a day is a step toward better health as it strengthens the heart, promotes brain health, helps lower blood sugar, and burns calories. To find out how many calories you burn, use our steps to calories calculator.

How Many Steps a Day Is Considered Active?

Reaching that 10,000-step threshold means you are active, but being in the 7,500- to 9,999-step range means you are moderately active. Those walking 5,000 or fewer steps are considered sedentary.

Should You Walk 10,000 Steps a Day?

According to experts, there are benefits of walking about 7,500 steps per day, so don’t panic if you are walking less than 10,000 steps every day.

Of course, walking more is also good for you. See how many miles in 13,000 steps for more info or find out practical ways to measure distance in how many miles is 17,000 steps.

How Many Calories Will I Burn Walking 10,000 Steps a Day?

By walking 10,000 steps each day, you can burn about 300 to 400 calories. Running that same distance will burn about 500 calories. Use this easy steps to calories calculator.

Does Walking 10,000 Steps Reduce Weight?

Any time you move your body, you will be burning calories. As long as you don’t increase your calories, you will lose weight by walking 10,000 steps a day. Burning an extra 300 to 400 calories each day can add up to a loss of a pound every 10 days.

Easy Ways to Up Your Step Count

If you’d like to look and feel better by boosting your step count, there are a few easy steps you can take, such as monitoring your daily activity, tracking your progress, and finding support.

Use an Activity Tracker

You can’t manage what you don’t measure. Wear a pedometer or activity tracker to measure the number of steps you take each day.

How To Reach 10,000 Steps

Sneaky ways to add steps to your day include walking instead of taking the bus, parking at the back of the parking lot to get extra steps in, and taking a 10-minute walk break during the workday.

How To Add Steps and Intensity

Another way to get more steps in is to join a walking group. Walking with a group will increase your enjoyment, boost the intensity of your workout, and add accountability. You can also try walking on hills, which will make your walk more intense and challenging.

Comparing 10,000 Steps to Other Exercises

Walking is a low-impact, easy exercise to do, but how does it stack up to other activities? Calories Burned HQ has many calorie calculators for several different physical activities, so you can compare the calories burned during other forms of exercise to the amount burned walking 10,000 steps.

10,000 Steps Walking Compared to Biking

Instead of walking 5 miles a day, consider cycling those miles on a bicycle or stationary bike. Cycling is easier on the knees than walking or running.

10,000 Steps Walking Compared to Swimming

Swimming is a great full-body exercise, especially if you struggle with joint pain. Generally, 10 minutes of swimming equals 1,000 steps, making it an excellent alternative to walking or running.


Walking is an effective way to improve your health.

While 10,000 steps can be a goal, getting any extra steps during the day will burn calories and boost your heart health.

Walking, running, biking, or swimming are all exercises that can help you reach your fitness goals.

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weight loss

Calories in 10000 Steps – Easy Tables

How many calories in 10000 steps? Use our easy tables to find out how many calories burned in 10000 steps for your height and weight.

How Many Miles is 5000 Steps?

How many miles is 5000 steps? Walking 5000 steps is an achievable goal. Find out the distance, how long it takes plus the calories burned.

How Long Does it Take to Walk a Mile?

How long does it take to walk a mile? Between 15 and 20 minutes depending on your speed. Find out how to set a walking goal to easily walk a mile a day

How Many Steps is 5 Miles for Walking, Running, and Cycling?

How many steps in 5 miles? About 11,250 when walking. Find out how many steps you cover in a 5-mile walk, run, or cycle.

What is 2 Miles in Steps? Quick Answers to Top FAQ

How far is 2 miles in steps? About 4500 steps if you’re walking. Read our top FAQ on two miles in steps including the time it takes and the calories burned.

How Many Steps is 4 Miles? A Quick Guide

Want to know how many steps is 4 miles? It’s about 9,000 steps. Find out more in this quick and easy guide plus the top 5 health benefits of walking.

How Many Miles is 12,000 Steps? A Simple and Easy Guide

How many miles is 12,000 steps? Roughly 6 miles for the average person. Use this quick guide to work out the distance in miles and kilometers.

How Many Miles is 8000 Steps When Walking, Running, and More

Find out how many miles is 8000 steps and what the distance is in kilometers. How far is walking, running, and cycling 8000 steps?

How Many Steps in 3 Miles and Is It Enough for Your Health?

Wondering how many steps in 3 miles? Is it better to walk faster or longer? Find out why walking 3 miles a day is a good goal to improve your health and help you lose weight.

How Many Steps In A Mile For A Child? Why Walking Is Good

How many steps in a mile for a child? Help your kids get in enough daily steps for their age, learn the health benefits plus tips to start walking as a family.


How Many Miles Is 10000 Steps? (Step-By-Step Guide)? ›

The average person takes about 2,000 steps to walk a mile. That means walking 10,000 steps is about five miles. Obviously, the length of your stride can change that. For example, it takes fewer than 2,000 steps to run a mile because you're covering more ground with each stride and you simply don't need as many steps.

How many miles is 10 000 steps walking? ›

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.

What mileage is 10,000 steps a day? ›

10,000 steps are equal to about 5 miles (8 km) of walking for most people.

How many miles is 10,000? ›

Taking 10,000 steps is about the same as walking four or five miles, depending on your stride. Still, the new research says you don't have to take that many to get health benefits.

How far to do 10,000 steps? ›

What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.

How many steps is 60 minutes of walking? ›

Intensity-related translations based on taking 120 steps/minute at 3 miles/hour correspond to 3,600 steps in 30 minutes, or 7,200 steps in 60 minutes.

How many pounds will I lose if I walk 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.

Is it realistic to get 10,000 steps a day? ›

The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.

How many steps a day is healthy by age? ›

8,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,000 steps per day for adults aged 38-50 years. 7,500 steps per day for women aged 62-101 years.

Are you fit if you walk 10,000 steps a day? ›

It's great to have fitness goals, but 10,000 steps a day aren't quite enough to keep you healthy. Mercey Livingston is a health and wellness writer and certified Integrative Nutrition Health Coach. She's written about fitness and wellness for Well+Good, Women's Health, Business Insider, and among others.

How much should a 70 year old man walk a day? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.

How many miles should we walk a day? ›

But the Centers for Disease Control and Prevention (CDC) has challenged Americans to try and double or triple that amount by incorporating more walking into one's daily routine. It suggests for most adults to aim for 10,000 steps a day – the equivalent of about 5 miles.

How many steps is 30 minutes of walking? ›

The current federal exercise guidelines suggest 30 minutes of brisk walking most days, which would translate into 3,000 steps taken at the 100-steps-per-minute pace.

How to walk 10,000 steps at home? ›

Here's our rundown of the simple routes to 10,000 steps that'll keep you moving forward and your spirits lifted.
  1. Shadow boxing. ...
  2. Skipping. ...
  3. Work upstairs. ...
  4. Tea-break harder. ...
  5. Do It Yourself. ...
  6. Dancing. ...
  7. Live stream a workout. ...
  8. Craft a standing desk.
Jan 21, 2023

How long to walk on treadmill for 10,000 steps? ›

The average person takes 2250 steps per mile, which takes approximately 20 minutes to accomplish. At this pace, it will take about 1 ½ hours to reach 10,000. If you did nothing else all day, you could still achieve your 10k goal in about an hour and a half. That's doing nothing and then stepping on a treadmill.

How to walk 10k steps in one day? ›

Here are some simple tips for increasing your step count throughout the day.
  1. Get a dog. ...
  2. Take the stairs. ...
  3. Take a moving break. ...
  4. Get a treadmill desk. ...
  5. Park far away. ...
  6. Take the long way. ...
  7. Take a post-meal walk. ...
  8. Get off the bus or train one (or two) stops early.
Jun 30, 2022

How much weight loss is 10 000 steps in miles? ›

On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 180 pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories.

Is walking 10 000 steps a day really beneficial? ›

People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms of life expectancy and cardiovascular health. People older than 60 show the most benefit between 6,000 and 8,000 steps.

Is walking 10 000 steps a day healthy? ›

The Bottom Line

Walking 10,000 steps daily offers a slew of physical and mental health benefits. For example, it can support healthy weight loss, improve joint health, boost mood and brain function and aid recovery. Also, walking is a low-impact exercise that's accessible to most people.

Is walking 10 000 steps a day enough exercise? ›

Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.


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