Table of ContentsView AllTable of ContentsMeasuring Steps in a MileBenefits of Daily WalkingHow Many Miles Is 10,000 Steps?10,000 Steps Isn’t for EveryoneShortcuts to Walk More Steps in a Day
Table of ContentsView All
View All
Table of Contents
Measuring Steps in a Mile
Benefits of Daily Walking
How Many Miles Is 10,000 Steps?
10,000 Steps Isn’t for Everyone
Shortcuts to Walk More Steps in a Day
How many steps are in a mile varies from person to person based on your height, step length, and walking speed. However, based on an estimated average step length—the distance between the initial contact of the first foot and the initial contact of the second foot—of two and a half feet, there are about 2,000 steps in 1 mile.
This article discusses the number of steps in a mile, the healthbenefits of walking, and ways to incorporate more steps into your day.
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How many steps you take in a mile depends on your pace (i.e., whether you’re walking or running) and height (i.e., the length of your steps). If you’re curious about your step length, you can measure them.
Using water, a tape measure, and a dry section of the sidewalk (or a long roll of paper stretched out on a flat surface), do the following:
Walking Versus Running
Walking steps are shorter than running steps, so running a mile takes fewer total steps than walking a mile. Speed also impacts the number of steps in a mile. The faster you walk a mile, the more steps you’ll take. However, the opposite is true for running—the quicker you run, the fewer steps you’ll take.
Height
Your height also impacts how many steps you take to complete 1 mile. Shorter individuals typically have shorter steps than taller individuals—meaning the shorter you are, the more steps you’ll take per mile.
There are many benefits of daily walking, and they aren’t just physical.
Benefits of walkingcan include:
Based on an average step length of 2 1/2 feet, 10,000 steps is roughly equal to 5 miles. However, due to factors such as your height andwalking speed, this number can vary. Online calculators can help determine how many miles you’ll cover in 10,000 steps.
Many fitness trackers have a defaultdaily step goal of 10,000. While this is often viewed as the “ideal” daily step count, that doesn’t mean it’s appropriate for everyone. The origin of the 10,000-step “gold standard” dates back to 1965 when a Japanese company designed a device with a name that translated to “10,000 steps meter.”
Quality Over QuantityPeople with physical, mental, or environmental barriers to getting 10,000 steps daily shouldn’t be discouraged. The original 10,000-step goal was more a marketing tactic than an evidence-based recommendation. Instead of focusing on your number of daily steps, focus on moving your body in ways you enjoy and can do consistently.
Quality Over Quantity
People with physical, mental, or environmental barriers to getting 10,000 steps daily shouldn’t be discouraged. The original 10,000-step goal was more a marketing tactic than an evidence-based recommendation. Instead of focusing on your number of daily steps, focus on moving your body in ways you enjoy and can do consistently.
Setting Step Goals for Your Body
On average, people living asedentary lifestylemay only take between 1,000 to 3,000 steps daily.Setting an initial goal of 10,000 could be too much too soon, depending on your current activity level.
According to the Office of Disease Prevention and Health Promotion, the general guidelines for physical activity for adults to receive significant health benefits is a minimum of two and a half hours of moderate-intensityaerobic exerciseper week.
How does this number compare to counting steps? Based on the average step length a person takes:
Walking for 30 minutes dailycould add roughly 3,000 steps toward your goal.
Before setting a specific step goal for yourself, take note of your current activity level and aim to add to it incrementally.
How to Track Your Steps and MilesWearable devices called “pedometers” sense your body movements to count how many steps you take in a day. These tiny devices can be clipped to your clothing and worn throughout the day.More advanced wearable electronic devices called “accelerometers” are available in smartwatches, such as FitBit. Various phone apps have the same technology. These devices track walking distance and speed.
How to Track Your Steps and Miles
Wearable devices called “pedometers” sense your body movements to count how many steps you take in a day. These tiny devices can be clipped to your clothing and worn throughout the day.More advanced wearable electronic devices called “accelerometers” are available in smartwatches, such as FitBit. Various phone apps have the same technology. These devices track walking distance and speed.
Wearable devices called “pedometers” sense your body movements to count how many steps you take in a day. These tiny devices can be clipped to your clothing and worn throughout the day.
More advanced wearable electronic devices called “accelerometers” are available in smartwatches, such as FitBit. Various phone apps have the same technology. These devices track walking distance and speed.
Taking 7,000 Steps a Day May Be the Key to Living Longer
If you can’t carve out time for a proper workout, that’s okay. There are many ways you can add more steps to your day:
Is Walking on a Treadmill While Working Right for You?
Summary
How many steps are in a mile depends on many factors, including your height, step length, walking speed, and sex. Based on an average step length of 2 1/2 feet, there are approximately 2,000 steps in 1 mile. You can use step-counting devices, such as pedometers and accelerometers, to help count your daily steps and set an appropriate daily step goal.
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8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Counting every step you take.The Ohio State University.Activities to steps conversion chart.AARP.8 great reasons to walk more.Harvard Health Publishing.5 surprising benefits of walking.Centers for Disease Control and Prevention.Physical activity.Harvard Health Publishing.10,000 steps a day—or fewer?Office of Disease Prevention and Health Promotion.Executive summary. Physical activity guidelines for Americans, 2nd edition.Freak-Poli RL, Cumpston M, Albarqouni L, Clemes SA, Peeters A.Workplace pedometer interventions for increasing physical activity.Cochrane Database Syst Rev. 2020;2020(7):CD009209. doi:10.1002/14651858.CD009209.pub3
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Counting every step you take.The Ohio State University.Activities to steps conversion chart.AARP.8 great reasons to walk more.Harvard Health Publishing.5 surprising benefits of walking.Centers for Disease Control and Prevention.Physical activity.Harvard Health Publishing.10,000 steps a day—or fewer?Office of Disease Prevention and Health Promotion.Executive summary. Physical activity guidelines for Americans, 2nd edition.Freak-Poli RL, Cumpston M, Albarqouni L, Clemes SA, Peeters A.Workplace pedometer interventions for increasing physical activity.Cochrane Database Syst Rev. 2020;2020(7):CD009209. doi:10.1002/14651858.CD009209.pub3
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health Publishing.Counting every step you take.The Ohio State University.Activities to steps conversion chart.AARP.8 great reasons to walk more.Harvard Health Publishing.5 surprising benefits of walking.Centers for Disease Control and Prevention.Physical activity.Harvard Health Publishing.10,000 steps a day—or fewer?Office of Disease Prevention and Health Promotion.Executive summary. Physical activity guidelines for Americans, 2nd edition.Freak-Poli RL, Cumpston M, Albarqouni L, Clemes SA, Peeters A.Workplace pedometer interventions for increasing physical activity.Cochrane Database Syst Rev. 2020;2020(7):CD009209. doi:10.1002/14651858.CD009209.pub3
Harvard Health Publishing.Counting every step you take.
The Ohio State University.Activities to steps conversion chart.
AARP.8 great reasons to walk more.
Harvard Health Publishing.5 surprising benefits of walking.
Centers for Disease Control and Prevention.Physical activity.
Harvard Health Publishing.10,000 steps a day—or fewer?
Office of Disease Prevention and Health Promotion.Executive summary. Physical activity guidelines for Americans, 2nd edition.
Freak-Poli RL, Cumpston M, Albarqouni L, Clemes SA, Peeters A.Workplace pedometer interventions for increasing physical activity.Cochrane Database Syst Rev. 2020;2020(7):CD009209. doi:10.1002/14651858.CD009209.pub3
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