The Bottom Line. Walking 10,000 steps daily offers a slew of physical and mental health benefits. For example, it can support healthy weight loss, improve joint health, boost mood and brain function and aid recovery. Also, walking is a low-impact exercise that's accessible to most people.
On average, walking 10000 steps burns around 300--500 calories per day. Assuming an average of 350 calories burned daily, you would burn around 10500 calories over the 30-day period. Since a pound of body weight is roughly equivalent to 3500 calories, this could potentially result in a weight loss of around 3 pounds.
If you walk 10 km daily and maintain a healthy diet, you can expect to lose: 0.5--1 kg (1--2 lbs) per week, which is a safe and sustainable rate of weight loss. Over a month, this could add up to 2--4 kg (4--8 lbs). Even if weight loss is your primary goal, walking offers many other health benefits:
Walking 10,000 steps a day can contribute significantly to weight loss by helping you burn calories and create a calorie deficit, potentially leading to a loss of around one pound per week depending on your individual weight and walking pace; however, it's important to consider a balanced diet alongside your walking ...
Visible physical changes, like weight loss or muscle toning, can take about 6 to 8 weeks of consistent walking. For more significant changes, such as enhanced cardiovascular health or improved muscle definition, it may take a few months of regular walking combined with a balanced diet and other healthy habits.
For a study published the Journal of Physical Therapy Science, researchers asked a group of overweight people to adopt a walking routine for four months. During that time, their average BMI decreased from 26.8 to 25.9. At the same time, they lost abdominal fat and overall fat mass.
After a family trip made me realise how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds (5 stone and 10lbs, or 36kg) in under 11 months. I have been overweight most of my life.
abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment. It is also called a “power walk” or “brisk walk”.
For losing 20 pounds, increase your daily step count to 14,000 to 16,000 steps, along with healthy eating habits. For more tips, learn how many calories does your body burn at rest.
Generally speaking, the first place men typically lose weight is the belly, while women tend to lose weight all over, but may hold onto weight in the thighs and hips more so than men, Dr. Block says.
Sedentary: Less than 5,000 steps daily. Low active: About 5,000 to 7,499 steps daily. Somewhat active: About 7,500 to 9,999 steps daily. Active: More than 10,000 steps daily.
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.
Know the benefits
Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes.
"Generally, 1 mile—or roughly 2,000 steps—walked equates to [burning] 80 to 100 calories." Since there are 3,500 calories in 1 pound, "this means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.
According to a 2022 meta-analysis, walking 10,000 steps a day can significantly improve metal health by reducing symptoms of depression and anxiety,” shares Dr Murthy. “Research published in 2023 also showed an improvement in memory and cognitive function.
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.
If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit. If you weigh 250-pound, you will need to reduce your daily calorie intake to about 1,250 calories per day, an amount that is too low amounting to starvation.
While the popular goal of 10,000 steps a day is considered the gold standard for fitness, doubling that number to 20,000 steps unlocks a whole range of benefits. From accelerating weight loss to boosting sleep quality, energy levels, and stamina, walking 20,000 steps has multiple benefits.
Yes—when it comes to building your glutes while walking, it's all about the incline. If you're on a treadmill, “anything above a five percent grade is going to target the glutes much more than a lower incline [or flat surface],” says Matty.
Keep moving. Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.
However, without understanding your net caloric balance, walking 10,000 steps, 15,000 steps, or even 20,000 steps a day might not be enough to cause any meaningful fat loss or improvements in body composition. To achieve fat loss, you need to burn more calories than you get from your food.
“Studies show that increasing daily step count is associated with lower mortality risk, improved cardiovascular health and better metabolic function, with benefits increasing up to around 7,500 to 10,000 steps per day,” says Sturm.