The Health Benefits of Walking 5,000 Steps Every Day

The health and fitness world is full of general “recommended dailies.” Some of these have been drilled into us since childhood – eat five servings of fruits and vegetables a day, brush your teeth for two minutes, strive to get eight hours of sleep. Others are more recent. For example, what do you think of when you hear the number 10,000? You probably think of steps.

When it comes to daily step goals, 10,000 has long been thought to reduce the risk of disease and aid in weight loss. Many chase this number on their fitness trackers in the hope of hearing the satisfying beep when they reach it (26% of Brits admit to owning a fitness tracker, and 34% of owners claim to wear one 7 days a week). But there’s good news for those struggling to hit 10,000 steps a day.

There’s no denying that increased movement is good for your body and mind. Nothing gets your mind going like a walk in the fresh air, and it also boosts calorie burning through NEAT (non-exercise thermogenesis). But science shows you get the most out of walking when you take 5,000 steps a day.

Most studies have found that 7,500 to 8,000 steps is optimal. A recent study from the University at Buffalo found that walking just 3,600 steps can have a positive impact on the health of women over 60.

Certified personal trainer and running coach Amber Sayer, MS, CPT, CNC, recommends 5,000 steps per day as an “approachable goal” for most people.

“If you only walk 5,000 steps a day, you are still significantly reducing your risk of dying prematurely and cardiovascular disease. The risk of premature death continues declining until about 7,500 steps per day when it levels off,’ she says.

But what does 5,000 steps actually amount to? Time for a little math.

According to the University of Oklahoma Health Sciences Center, the average stride length for women is about 26 inches, with an average stride length of 52 inches. Meanwhile, the average stride length for men is about 31 inches, with an average stride length of 62 inches.

Since a mile is 5,280 feet long, the average man takes 2,000 steps per mile and the average woman takes about 2,437 steps per mile. That means that to walk 5,000 steps a day, the average man would walk about 2.5 miles, while the average woman would walk just over 2 miles.

This route would take about 40 minutes at a pace of 20 minutes per mile (average walking speed). If you’re walking briskly, Sayer says most people can do 5,000 steps in about 30 minutes.

She adds, “Walking 5,000 steps a day is a fantastic way to jumpstart a healthy exercise routine and pull you out of your sedentary lifestyle.”

So it turns out 10,000 steps a day isn’t the end all be all. Even just a 30-40 minute walk a day can be enough to reap the benefits of vigorous exercise.