Are you wondering on how long does it take to walk 10000 steps? Then you don’t need to worry. But in reality, it isn’t easy to reach the goal, especially for beginners. So you may complete the task step by step without stressing yourself. It absolutely depends on your stamina and of steps taken by you.
Walking is a great form of exercise for all ages, making you medically fit and positively impacting your lifestyle. In preliminary, start strolling and then gradually increase your speed and strength with a proper pace. Another main point is that it is better to consult with a physician before starting any exercise.
You require 10,000 to 12,499 steps per day to have an active lifestyle. Therefore, if your activity is moderate in intensity, it would take 100 minutes to attain 10,000 steps. On the other hand, if your exercise is vigorous in power, it would take 77 minutes to attain 10,000 steps. So, to have a highly active lifestyle, you need to walk 12,500 steps per day, which are necessary.
Let’s move to the following section without any lengthy discussion here, where you learn worthy tips along with the health benefits of walking and tracking details.
Time Take to Walk 10000 Steps
Walking 10,000 steps a day equates to about 8 kilometers and an hour and 40 minutes. It depends on your pace, length, and walking speed. But it does not mean that you cover all your walk steps in one walk. Then, you can collect all steps through your everyday activities. However, to achieve the 10,000 steps goal, you just need to walk 30 minutes or equivalent in other exercises too. But it depends on your weight and health. Basically, it combines our routine moves with an extra walk to reach the goal. Usually, the average person gets about 4,000 steps a day, which means you need an additional hour to reach 10,000 steps.
All over the day, every little bit counts, whether you walk the way to work or stroll at lunchtime, stride to the supermarket as a substitute for driving, have a walk and talk coffee meeting and go out for a play in the park in the evening. Different forms of exercise like swimming and playing tennis by converting into steps are suggested below to count 10,000 steps:
1. Modest Intensity Activities
According to calculation, 10 minutes of moderate-intensity activities equals 1,000 steps. It is the source of little but perceptibly increased heart rate and breathing. You just need to maintain a conversion for steps. Following are the examples of moderate-intensity activities:
2. High Intensity or Energetic Activities
According to calculation, 10 minutes of moderate-intensity activities equals 2,000 steps. While doing high-intensity activities may make you huff and puff, you can’t breathe easily. Let’s see some of the vigorous activities:
- Fast Cycling
- Circuit training
- Brisk rowing
- Competitive sports like netball, squash, and football
How to Count 10000 steps of Walk
There are several ways to count your number of steps. Some of the methods to count steps are listed below for your ease:
- Use an activity tracker
- Choose your goal
- Enlist your friends
- Set Reminders
1. Use an Activity Tracker
There are vast collections of fitness gadgets available like Pedometers which are comfortable to wear, eye-catching, and technically advanced, such as smartwatches or handy apps for your mobile phone. An activity tracker is more helpful and a great invention for motivation to reach your goal. Furthermore, tracking activity is the best way to keep you focused on your fitness aims, boost your confidence, and chase the next milestone.
2. Choose your Goal
Initially, notice your regular activity for a few days by wearing the tracker if you haven’t used it before and see how it works. Also, familiarize yourself with how many steps each activity is worth. For example, if your everyday lifestyle is relatively inactive and it seems complicated to complete 10,000 steps, then start with a small task. Gradually, increase the physical activity for step count per day. Set a goal you feel you can achieve and use that achievement to motivate you to go more, as each slight enhancement in the right direction is a step.
3. Involve Friends in Exercise Challenge
Grouping is an excellent way to do any activity to boost your enthusiasm and motivation. Cheer your colleagues, family members, or friends to join your 10,000 steps dare. In this way, you keep all feeling inspired. Even you may set competition with friends to thrust yourselves further.
4. Reminder to Walk 10000 Steps
Use any method as a reminder that suits you to keep you motivated and inspired, like notes on your desk, alarm, calendar pop-ups, or alerts from your fitness device.
Health Benefits of Exercising
There is a long list of health benefits, and it seems pretty impressive. Walking for 30 minutes each day can strengthen bones, controls high blood pressure, enhance cardiovascular fitness, reduce glut fat and boost muscle and stamina.
Additionally, it reduces the risk of osteoporosis, heart disease, type 2 diabetes, and some cancers. Moderate exercise like walking for 30 minutes has a positive effect on your health and makes your health mental. Your mood will be better, which improves your concentration and helps you manage the work. Moreover, it soothes your anxiety and stress and enhances your attitude towards life by improving self-esteem and appearance.
Calories Burn on Walk of 10000 Steps
Various variables play here on which calories depend on your weight, fitness, and diet. Let’s take an example of two average people; they walk at 3.5 mph. With this speed, you are walking intentionally faster than a simple march, and you walk about 133 steps per minute at 3.5 mph.
According to Harvard Health research, if you weigh 155 pounds and walk 10,000 steps, it burns 447 calories. While on the other hand, if your weight is 185 pounds, then it burns 555 calories on walking 10,000 steps.
Daily Life Opportunities for Physical Activity
An immense technique is to split your walking between incidental activity and active exercise to achieve your goal. If you notice, you may observe plenty of opportunities all over the day to be more active, and you will avoid the easier options like driving for a short distance. In no time, you will have a habit of moving around instead of living in your comfort zone. Let’s see some of the simple ideas of normal routine activities:
- Take the stairs in place of the lift.
- Walk all or part of the way to work.
- Take the dog for a walk.
- Go for a short walk at lunchtime.
- Walk over to your colleague’s desks in place of emailing them.
- Stride while talking on the phone.
- Walk instead of driving or getting public transport whenever you like.
- Carry the shopping in one bag at a time.
- Play active games with the kids.
- Embrace the household chores – and try to move as much as you can while doing them.
- Invite a friend to go for a scenic walk instead of meeting up for coffee, or you could get takeaway coffees and sip while you walk.
- Park the car further away.
- Step out for 10 minutes with a friend or workmate.
Worthy Tips for Your Health
- According to World Health Organization (WHO), an adult should do moderate-intensity physical activity for 150 minutes per week. Plus, if your body allows you, try vigorous physical exercise to improve your health for 75 minutes per week.
- A study reports state that a person who sits for more than 8 hours has a 59% higher risk of death than a person who sits only for 4-5 hours per day.
- To metabolize the fat more efficiently steps 4000-5000 per day.
- At the beginning level, try to break your walk into smaller chunks. Start your walk with 1500-2000 steps per mile, and don’t exaggerate your body.
- You have to know about your step length and speed. You may also use a pedometer to count your steps and the Smartphone app as described in the above section. It will help you out in achieving your aim.
Walking is an essential source for all people to avoid diseases and get a healthy or balanced life. The walk is a healthy exercise for all ages to get fit. Some people think that only fat people walk, but it is actually not true. All people must have to walk for their health and fitness. Hopefully, the above knowledge and suggestions will be helpful for your healthy life. Let us know your views on how much this article affects your life in the comment box.