Using simple arithmetic, these time-based recommendations can be translated as 15,000 steps per week in moderate-intensity activity (or 3,000 steps/day for 30 min for 5 days) or 9,750 steps per week (or 3,250 steps/day for 25 min for 3 days) in vigorous-intensity activity.
For people aged 60 and over, the biggest improvement in health was seen in people taking 6,000 to 10,000 steps, after which the benefits tailed off. For younger ages, it was between 7,000 and 13,000 steps. Another recent large-scale study suggested that how fast you walk could be just as important as how far.
Your 30 minutes of formal exercise on the treadmill add up to about two miles, or around 4,000 steps. (Though the number of steps can vary depending on your stride and speed, one mile tends to be about 2,000 steps).
Walking 20000 steps a day is generally considered a high level of physical activity. For many people, this number can be beneficial, promoting cardiovascular health, weight management, and overall fitness. However, whether it's too much depends on several factors:
The general consensus suggests aiming for 10,000 steps a day as a good target for weight loss. However, the ideal number of steps to burn fat is subjective and depends on individual circumstances.
You're not in a calorie deficit
'Simply put, if you're not losing weight through walking, it's likely that you're consuming more calories than you are burning through physical activity.
Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.
Overall, walking 20k steps daily for 6 months has helped me maintain a lean physique while allowing me to eat more. It's also helped me better manage my blood sugar, improved my cardio fitness, and kept my energy and mood high — even if it's also generated some minor lower back pain and anxiety.
Venous insufficiency, peripheral artery disease, and nerve compression can also contribute to the sensation of heavy legs after walking. It's easy to disregard varicose veins as a cosmetic issue, but they can also cause physical symptoms, such as leg cramps and a heavy, aching sensation in your legs.
Can a person lose belly fat by walking? Regular aerobic exercise such as walking may be an effective way to lose belly fat. A 2014 study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity.
Everything counts! A new study suggests that both step-count and time-based exercise goals are equally effective in reducing risks of heart disease and early death.
Whether on a stationary bike or outdoors, cycling is a great alternative to walking, Bhowani-Mcsorley says. “This exercise strengthens the lower body muscles while being gentle on the joints,” she explains.
Good news for anyone out there who hates running: 'Walking can definitely count as cardio,' says Stonehouse. Since cardio pretty much encompasses all low-intensity and moderate-intensity exercise, your strolls around the neighborhood, hilly hikes, and power walks all fit the bill.
For general fitness, most adults should aim for 8,000-10,000 steps per day. However, the number of steps a person walks on average will depend on a person's age, current fitness level, and health goals. This recommendation comes from a 2022 meta-analysis of 15 studies.
A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped. Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.
Listen to your body to avoid overexertion," suggests the expert. While walking 20,000 steps a day is beneficial for most individuals, those who are new to physical activity or have underlying health conditions such as osteoarthritis, chronic pain, or cardiovascular disease, must start it gradually, says Dr Gupta.
The general number of steps in a mile is about 2,000.
“The average stride length has been measured to be about 2.1 to 2.5 feet, which corresponds to roughly about 2,000 steps for most people to reach one mile,” Savage explains.
Yes, walking 20,000 steps a day can be very beneficial for your health. It is considered a form of moderate to vigorous physical activity and can help you meet the recommended guidelines for daily exercise.
While walking 30,000 steps a day is an impressive feat, it's not sustainable for most people in the long run. You might find moments of joy, clarity, and even physical improvements, but there's a tipping point. Your body needs rest, recovery, and the occasional break from the grind.
If you are walking but not losing weight, it is a good time to look at what you are eating. You may need to make a few swaps. The key is maintaining good nutrition. Explore the right number of calories for your level of physical activity and weight-loss goal.
The team found between 9,000 and 10,000 daily steps were optimal to counteract a highly sedentary lifestyle, lowering incident CVD risk by 21 percent and mortality risk by 39 percent.
As with all of our muscles, if you don't use them, you lose muscle capacity. The muscles of your feet, ankles and lower legs become weaker with inactivity, causing muscular tension, stiffness and aches.