We’re going to cut right to the chase: Logistically speaking, 10,000 steps a day equates to approximately five miles. But, there may be some variance in that based on your stride, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of Bridal Bootcamp San Diego.
Plus, how long it will take you to get in this many steps is also pretty individualized: “If you’re walking at a moderate pace of approximately 3.0 mph, or 20 minutes per mile, it would take approximately one hour and 40 minutes to walk five miles, but if you walk at a faster pace of 4.0 mph or approximately 15 minutes per mile, it would take approximately one hour and 15 minutes to walk five miles,” she explains.
Is 10,000 steps even a magic number or nah?
Short answer: Not really. But it takes some explaining. The recommendation originated from a Japanese company’s 1960s marketing campaign for their pedometer, says Vasquez. “The name of their pedometer translated into ‘10,000 steps,’ and at the time, there was no research to substantiate the claim that 10,000 steps was the gold-standard, but they simply set a higher bar for their population to encourage healthier behavior,” she says. (The translation was actually ‘10,000 step meter’ and WH took a deep dive into the 10,000 steps myth if you’re interested in joining us in this rabbit hole.)
What’s absolutely not up for debate is that walking is great exercise for anyone with lower-body mobility since it’s low-impact and can be easily modified with speed and intensity, says Vasquez. (Also: It’s very underrated as a form of weight loss, if that’s your goal.) It can also increase muscle definition in your legs, she adds.
That said, if you’re fairly inactive and currently get something like 2,000 steps per day, immediately jumping to a number such as 10,000 can be unrealistic and even unsafe, so Vasquez recommends gradually adding steps so your muscles and joints have time to adjust.
So how much walking is truly enough per day?
There isn’t one universal answer on how many steps a day is “enough,” because it depends on your ability, current fitness level, and time constraints.
That said, the sweet spot for lowering the risk of disease and premature death is walking between 7,000 to 8,000 steps a day, and anything more than that may plateau benefits, according to a 2023 study out of the University of Granada.
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However, other factors like age, physical health, city’s walkability, or access to a treadmill also play a role in determining realistic goals, says Vasquez. “If you’re in a sedentary job and don’t move much throughout the day, you’ll want to gradually work on increasing your daily steps,” she explains. “A good goal would be to increase your steps by 2,000 to 3,000 from where you’re currently at, adjusting every couple of weeks, which will allow time for your body to adjust until you reach the 7,000 to 8,000 range or greater.”
Another pro tip? Break up your step goal throughout the day and go for small 15- to 20-minute walks when possible to make it less daunting, says Vasquez. Whether you pace while on a work call, walk your dog around the block, or park further away from the store, get creative with your steps.
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Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
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