[UPDATED for 2025]
You might have heard that taking 10000 steps a day is a MUST for optimal health…
In a recent 4-year review of over 6,000 FitBit users in the “All of Us” medical project, researchers found that just 8,200 steps can protect you against:
- Obesity
- Sleep Apnea
- Heartburn & Reflux
- Major Depression Disorder
That’s just 4 miles/6.4 km per day.
Not only that, but researchers said the risk for most health problems continued to go down as the number of daily steps went up past the 8,200 mark.
What’s more, they also found that overweight people can cut their risk of obesity by 64% if they boost their daily step count from 6,000 to 11,000!
That’s a pretty good incentive to get out and walk, right?
While we often focus on the physical benefits—like calories burned or heart health—walking also does wonders for your mental wellbeing.
Taking regular walks, especially outdoors, has been shown to:
- Reduce anxiety and symptoms of depression
- Improve mood and sleep
- Enhance creativity and focus
- Provide a mental reset between tasks
So even if you’re not chasing 10,000 steps, walking is one of the most accessible and underrated mental health tools you have.
Where did that magic number come from?
Does it actually help your health?
And what if you’re nowhere near it right now?
Let’s break it down.
Table of Contents
Why 10,000 Steps?
The idea started in Japan in the 1960s with a pedometer called “manpo-kei,” which literally means “10,000 steps meter.” While it wasn’t based on science at the time, research has since shown that hitting 10,000 steps (roughly 5 miles) has some serious health benefits:
- Improved heart health
- Better blood sugar control
- Increased energy and mood
- Lower risk of chronic disease
- Boosted metabolism
How Many Calories Does 10000 Steps Burn?
It depends on your weight, speed, and terrain, but on average:
Most people burn 300–500 calories walking 10,000 steps. That’s a big win if you’re trying to maintain or lose weight—especially when paired with strength training and nutrition support.
Is It All or Nothing?
Absolutely not. Studies show that even 7,000–8,000 steps a day can significantly reduce your risk of early death. The key is movement consistency, not perfection.
How to Get More Steps Without Trying
- Park further away
- Walk during phone calls
- Do a 10-minute walk after each meal
- Use a step tracker (Apple Watch, Fitbit, etc.)
- Turn chores into a step session (vacuuming counts!)
Use It As a Lifestyle Metric
Tracking steps is an easy way to build movement awareness. Even if you’re not into strict goals, it’s a fun way to stay accountable and a great conversation starter with your coach
Try This: 3-Day Step Challenge
Challenge yourself to hit your current daily average + 2,000 steps for 3 days straight. You might surprise yourself!
Frequently Asked Questions About 10000 Steps
Q: Is 10000 steps a day really necessary?
A: Not necessarily. While 10,000 is a great movement goal, studies show that even 7,000–8,000 steps can significantly improve health. The best number is the one that challenges you without feeling overwhelming.
Q: How far is 10000 steps?
A: For most people, 10,000 steps equals about 5 miles or 8 kilometers, depending on your stride length.
Q: Can I lose weight by walking 10,000 steps a day?
A: Yes, walking 10,000 steps can help create a calorie deficit, especially when combined with healthy eating and strength training. On average, it burns about 300–500 calories.
Q: How long does it take to walk 10,000 steps?
A: It takes about 1 hour and 30 minutes of walking for most people to reach 10,000 steps, depending on your pace and activity level throughout the day.
Q: Do I need to get all 10000 steps at once?
A: No! You can break it up into smaller walks throughout the day! Take just 10–15 minutes to walk after each meal, park a little bit farther away when you run errands, or walk laps during phone calls are all ways you can squeeze in some extra steps!
Q: What’s the best way to track my steps?
A: You can use a fitness tracker like a Fitbit, an Apple Watch, a Garmin, or even your smartphone’s health app can count steps! Many apps sync with your goals and can remind you to move
Q: Have time for a full workout that also gets in some steps – but don’t have a lot of time?
A: Check out my 2 favorite Time Crunch Workouts!
ARTICLE REFERENCES:
), //www.fitnesslifestylellc.com/wp-content/uploads/2024/10/3076514.jpg))
), https://www.fitnesslifestylellc.com/wp-content/uploads/2024/10/3076514.jpg))
