Beginner Walking Series: How to Work Up to 10,000 Steps a Day

Many people prioritize structured workouts, but neglect the importance of simply moving. Moving more often each day is one of the easiest ways to improve your overall health and fitness. One way to do this is by walking — it’s a low-impact activity, which means it’s gentle on the joints, and unlike other types of exercise, there is no learning curve to do it properly or safely.

You might often hear “10,000 steps” touted as the walking gold standard. But if that sounds daunting, here are some ways to get started — plus a six-week challenge to try once you feel inspired!

How Do I Build Up to Walking 10,000 Steps a Day?

A simple way to achieve the 10,000-step goal is to break it down into bite-size activities. Here are some ideas you may find helpful.

• Take a 10- to 15-minute walk before work or after lunch.
• Recruit a workout buddy or join a walking club.
• Stop texting people who are nearby — walk up the stairs to talk to them in person!
• Walk in place during your favorite TV shows.
• Borrow a dog and take her for a walk.
• Take the stairs instead of the elevator.
• Park further away from your destination.
• Get off the bus or train one or two stops early.
• Play with your children. (Hello, hide and seek!)
• Go on a walking date. If it’s a first-date bust, then you can keep walking away!

Once walking becomes a comfortable habit, explore intensity boosts, like picking up the pace, incorporating hills, or adding short jogging bursts — while tailoring these adjustments to your fitness level. For those with minimal daily activity, starting with a few thousand steps daily can be beneficial.

How Many Steps Should a Beginner Walk a Day?

If you are a true beginner and completely new to exercise, consider a gradual approach to help you reach your goals. No matter what your step goal is, small increases can lead to big results. Here are some ideas if you need help getting started.

• Set your goal to something more realistic, like 3,000 to 5,000 steps a day, and only increase 500 to 1,000 steps every week to avoid too much strain on your body.
• Use a fitness tracker or pedometer to measure your steps and to set a baseline for your current activity level.
• Be consistent. The more consistent you are with your walks, the easier it is to establish a habit.
• Schedule short walks throughout your day, and allow yourself to explore new routes, too. The steps will add up!
• Most importantly, listen to your body. Pay attention to how your body responds to the increased activity.

How Many Miles Is 10,000 Steps Anyway?

If the average stride length is about 2.5 feet and the average person walks about 100 steps per minute, it would take 20 to 30 minutes, or 2,000 to 3,000 steps, for the average person to walk 1 mile. Therefore, for you to hit 10,000 steps, you need to walk 4 to 5 miles a day, or around 1.5 to 2 hours of activity. That seems like a lot! Keep in mind that you may be able to hit 1,000 to 3,000 steps at home without even trying.

What Exercises Are Equivalent to 10,000 Steps?

If you are looking for an exercise other than walking, the Centers for Disease Control and Prevention suggests you try strength training and 150 minutes of moderate activity or 75 minutes of vigorous exercise per week, which is roughly 8,000 to 10,000 steps a day.

While getting in 10,000 steps daily is a commonly recommended daily goal for physical activity, it’s important to note that not all exercises are directly equivalent to steps. Whether you’re walking or combining cardio and strength training, the number of calories you burn depends on numerous individual factors, including your body weight, age, sex, how long you walk or work out, your speed/intensity, and your incline/load.

However, you can approximate the energy expenditure of walking 10,000 steps by considering the duration and intensity of other exercises. Depending on the variables listed, the following exercises may provide the same cardiovascular benefits as walking 10,000 steps.

• Running: 30–60 minutes
• Cycling: 30–60 minutes
• Swimming: 30–60 minutes
• Elliptical: 30–60 minutes
• Dance/Step Class: 45–60 minutes
• Hiking: 45–60 minutes

The 10,000-step goal is a general guideline for how much you should walk per day to decrease your risk of disease, but the most important thing is to find activities you enjoy and can sustain over time to meet your overall fitness and health goals. Even if you can’t manage to walk 10,000 steps daily, there are still advantages to walking fewer steps. Try breaking up your walks throughout the day to make your goals more attainable. Don’t forget that it’s also beneficial to include a mix of cardio, strength training, and stretching exercises to help make for a well-rounded fitness program.

6-Week Walking Challenge

Ready to make a positive change? Dive into our six-week challenge to gradually work up to 10,000 steps per day. Each week, take a step closer to your goal.

Week 1: Start with 5,000 steps/day. Take short walks, involve friends, and enjoy light activities.

Week 2: Increase to 6,000 steps/day. Add variety to your routes, explore new areas, and maintain a steady pace.

Week 3: Raise the goal to 7,000 steps/day. Introduce stairs or include brief brisk intervals in your walks.

Week 4: Aim for 8,000 steps/day. Explore hilly terrain or pick up the pace for increased intensity.

Week 5: Increase to 9,000 steps/day. Add short jogging bursts or include more brisk uphill walks.

Week 6: Reach the final goal of 10,000 steps/day. Celebrate your achievement and the journey to a healthier, more active lifestyle!

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. These ideas are merely suggestions and should be adjusted to fit your individual needs and goals.

 

Editorial Sources and Fact-Checking

• Stepping Science: Estimating Someone’s Height From Their Walk. Scientific American. November 14, 2013.
• How Much Physical Activity Do Adults Need? Centers for Disease Control and Prevention. June 2, 2022.
• del Pozo Cruz B, Ahmadi MN, Lee I-M, et al. Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality. JAMA Internal Medicine. September 12, 2022.