How Long Does It Take to Walk 10,000 Steps?

The amount of time needed to walk 10,000 steps depends on individual factors like walking speed and stride length, generally falling between a little over 1 hour to 2.5 hours if done all at once. No matter how long it takes you to reach your step count target, everyone can reap the benefits of walking every day. 

Average Time to Walk 10,000 Steps by Pace

Distance Covered in 1 Mile

Using an average stride length of two-and-a-half feet, there are about 2,000 steps in 1 mile. This means that 10,000 steps is about 5 miles, on average.

Factors That Influence Walking Time

Treadmill vs. Outside

Walking on a treadmill is generally faster than walking outside as the treadmill uses a controlled speed, and you do not have to work against outdoor factors like wind resistance or uneven walking surfaces.

Treadmills keep you on a consistent walking pace, which can make the 10,000 steps go faster than if you control the pace yourself or have to face more challenging terrain like gravel surfaces or hills.

Step Length

Your step length, also called stride length, also determines the time it takes to walk 10,000 steps:

• If you have long legs, you likely have a longer stride than the average of two-and-a-half feet. Even if you’re walking at the same speed as someone with shorter legs, your longer stride means you might take slightly longer to reach 10,000 steps.

• If you have shorter legs, you might complete 10,000 steps sooner than average since you take more steps over the same distance. 

Fitness Level

How physically fit you are plays a role in your walking speed and stride length and therefore how long it takes to hit 10,000 steps.

A pace of about 100 steps per minute is generally considered a brisk but doable walking speed, but for some, this pace might not be feasible right away and will take time and effort to reach. Fitness factors affecting your walking speed include:

• Aerobic endurance

• Agility

• Lower body flexibility

• Balance

Tips to Reach 10,000 Steps a Day

Walking is a low-barrier way to introduce and maintain exercise as part of your routine, but busy schedules and environmental conditions can make it difficult to get 10,000 steps on a regular basis.

Here are some tips to help you reach 10,000 steps in a day:

• Take a walk while on a phone call

• If you have a dog, take them on a walk or an extra walk

• Use your breaks at work to take a walk, whether outside or inside your building

• Park your car further away from your destination, like the back of the grocery store parking lot

• Walk to a further public transit stop or get off one stop earlier

• Ask a friend or family member to join you on a walk or listen to music or a podcast to help the time go by faster

• Spread the steps throughout the day to help 10,000 steps feel less intimidating

• Use other exercises you enjoy, such as dancing, biking, or basketball to count toward your step goal

Health Benefits of Walking 10k Steps Daily

Walking is a simple yet effective way to achieve health benefits of exercise without a lot of effort or time. 

Benefits of brisk walking on a regular basis include:

• Less joint pain

• Curbed cravings for sweets

• Immune system boost

• Improved sleep

• Stronger bones

• Improved memory

• Improved blood sugar, blood pressure, and blood cholesterol

• More energy

Daily walking can also help with weight management and mental well-being. A 2016 study showed that walking 10,000 steps a day over a 12-week period led to improved mood, including decreased anxiety and depression, and decreased body weight and body fat percentage among people with higher weight.

Walking about 10,000 steps a day may even help you live longer. A 2023 study found that adults who walked at least 8,000 steps a day for one or two days per week had a nearly 15 percent lower risk of all-cause mortality over a 10-year period than those who didn’t walk at least 8,000 steps any day of the week.

Adults who walked at least 8,000 steps a day for three to seven days a week had a slightly greater reduction in all-cause mortality risk at 16.5 percent. The study shows that even a couple of days of walking each week can benefit your long-term health.

Calories Burned From Walking

How many calories you burn while walking depends on the walking intensity or pace and your body weight. A person who weighs 155 pounds walking 3.5 miles per hour, for example, will burn about 133 calories and about 175 calories at a pace of 4 miles per hour.

Summary

How long it takes to walk 10,000 steps depends on your environment, pace, stride length, and fitness level. All 10,000 steps don’t need to be completed at once, and other physical activities can count toward your step goal. Regularly walking has numerous physical and mental health benefits, including improved mood, stronger bones, and better sleep.