You will like to know how many steps a day are considered active and how many miles is 6000 steps ? Covering a distance of 2.5 miles, which is equal to 6000 steps, is not enough, so how many steps a day is considered active. It was assumed that 10,000 steps a day would give us better health and a good figure. That means we will lose weight forever. The Centers for Disease Control and Prevention (CDC) suggests aiming for 10,000 steps every day. Approximately 8 kilometers (5 miles) is the equivalent distance for most people.

A typical American takes only 3,000–4,000 steps each day, which translates to 1.5–2 miles in distance traveled.

Where did the number 10 thousand come from? steps and does any research confirm them?

Where did 10,000 steps?

The round number of 10 thousand steps a day started with a marketing idea in Japan . As Japan prepared to host the Tokyo Olympics in 1964, emphasis was placed on the physical fitness of the Japanese. It was then that it began to be said that regular exercise is a good way to fight common diseases such as hypertension, diabetes, and strokes, as well as obesity. It was clear that the easiest exercise was to walk – anyone could do it, you didn’t even need any special equipment.

At that time, the first pedometer was introduced in Japan . It was a simple gadget that was worn around the waist and counted the steps taken. It was already a great tool back then for health-conscious people who wanted to stay fit and used walking or running as their primary exercise mode. The gadget sold out quickly. Manpo-kei , which literally means 10,000 steps in Japanese, has become the motto for walkers. Many Japanese walking clubs were set up then, and manpo-kei was the minimum they had to walk. Back then, the step counting gadget looked like this:

Gradually, the concept of walking 10,000 steps has spread from Japan to the rest of the world.

What does the World Health Organization recommend?

The World Health Organization recommends 10,000 steps a day , but not all at once. If you are sedentary, you should work towards this goal gradually. For example, a person who only takes 3,000 steps a day should initially aim to increase their average number of steps by 2,000-3,000 steps per day. This can be achieved by adding, for example, a 30-minute walk throughout the day.

10,000 steps is a number of steps to stay healthy and shows that you are in good shape.

How many steps are we actually taking?

In 2017, data from users’ mobile phones around the world was anonymously analyzed. The data indicated that people in Hong Kong take the most steps at 6,880 steps a day. In Great Britain, it was 5,444 steps. In Poland, the study showed an average of 5,100 steps a day .

However, you need to be careful with this data because scientists emphasize the huge differences in the number of steps per person, i.e., some people took many more steps than the average (for example, they regularly run or work physically), and other people significantly fewer than the average. So the average number of steps per day is pretty good, but in fact, half the population does less than the average. And that is really very little.

What does the research say about the steps?

In terms of the number of steps per day, the results of 2 studies are particularly interesting. One, from 2020, shows the positive effects of walking on health. The second, slightly older one, proves that if you don’t want to lose the positive effect of walking, you can’t stop walking;))

1. The 2020 survey

The group of researchers asked themselves what is the link between daily step count and step intensity and the mortality rate among American adults. The results of the study were published in The Journal of the American Medical Association in March 2020.

4,840 people aged +40 participated in the study. Study participants measured the number of steps they took an average of 5.7 days for 14.4 hours a day during 2003-2006. The observations were carried out for 10 years and the mortality was determined until December 2015.

During this time, 1,165 deaths were recorded, including 406 from cardiovascular disease and 283 from cancer. The data showed significantly different results in people who took different numbers of steps. The mortality rate for the so-called 1000 person-years was as follows:

– 76.7 for people who did on average less than 4 thousand. steps,

– 21.4 for people who took 4,000 to 7,999 steps a day,

– 6.9 for people who took 8,000 to 11,999 steps a day,

– 4.8 for people who took 12,000 steps or more per day.

So it is clear that the more steps there are, the lower the fatality rate .

What exactly did the study show?

More steps per day was significantly associated with lower all-cause mortality . Taking 8,000 steps a day, compared with 4,000 steps a day, was associated with a 51% lower risk of premature death . And taking 12,000 steps a day reduced the risk of dying from any cause by 65%.

However, no clear relationship was found between higher exercise intensity and mortality.

2. The 2009 study

You have to remember that walking must become your habit , because if you stop walking, the effects that scientists have noticed and mentioned above disappear. So regularity is necessary, lifestyle changes forever. Only then will you lose weight forever and be healthier. The study on this subject was conducted by the Department of Sports and Sports Sciences at the University of Ghent in Belgium.

In 2005-2006, 866 people were tasked with overcoming 10,000 jobs a day. steps. They were different people, ranging in age from 25 to 75. Both those who wanted to improve their general well-being and those who were at risk of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease, and osteoporosis. The purpose of this study was to find out if 10,000 steps a day are actually having a positive effect on your health. Researchers tracked participants’ behavior using pedometers, physical activity questionnaires, an activity diary, and a project questionnaire. Almost half of the study participants successfully completed the challenge. They felt they were in better health afterwards and were doing very well overall.

However, when a further study was conducted four years later, the positive effect of the challenge was found not to be sustained. In 2009, researchers contacted the test subjects again. They managed to reach 440 people. They were asked to complete a questionnaire and to wear the pedometer for 7 days. There was a decrease in the number of steps taken by these people. It turned out that the lack of motivation and a sense of community resulted in a decrease in physical activity and a deterioration of well-being and health with each passing year. While the study found that walking 10,000 steps was beneficial for them, it also found that exercise only helped when it became a regular habit .

Why is it worth walking a lot?

Counting steps is probably the healthiest fashion in recent years. If you want to lose weight forever , it is worth making it not only a temporary challenge, but a habit for the rest of your life.

What exactly does walking give you:

• Makes you feel better and gives you energy-read more about how being active can improve your mood
• It speeds up the metabolism, and this becomes especially important after the age of 40. Read why we are at risk of gaining weight after 40
• It strengthens bones and joints.
• Reduces the risk of cardiovascular disease
• It reduces the risk of stroke and heart attack.
• It oxygenates and strengthens the muscles.
• Strengthens the muscles responsible for correct body posture.
• It slows down the aging process of the body.
• Equalizes the pressure

You can also check what running is good for on my blog . Remember that you can clock almost 5,000 steps during one 5-kilometer run. And that’s only 30-40 minutes of effort.

How much to walk to lose weight?

I wrote about how to run to lose weight , but it’s worth remembering that walking also helps a lot.

How many steps a day to lose weight? And is 10 thousand steps enough ?

The answer to the question of how many steps you need to take to lose weight is not clear-cut and always depends on a specific case. Everyone’s fat burning process depends on the metabolic rate and genetics. How many steps you need to take to lose weight is determined by age, weight and lifestyle.

→ In my case, 30 minutes of jogging is around 300 calories and 30 minutes of walking is around 120 calories.

→ To take 10,000 steps, I would have to walk (or run) about 9 km. The 9 km walk would take me about 2 hours. So I would burn about 500 calories.

It can be roughly said that for me, 1 thousand steps (walking) equals 50 calories. few? Well, maybe there is no madness, but each 50 calories burned improves my caloric balance. And to lose weight, you must be in a caloric deficit .

Now, a few more numbers to see how much walking it takes to lose weight forever. How many km do you have to go to lose 1 kg? Or how many steps does it take to burn 1 kg. Forever.

In my case, with my weight and age, if I go for an hour’s walk every day or otherwise walk an additional 5,000. steps and you will burn about 250 extra calories. In a month this way, I will accumulate 7,500 calories. This is approximately 1 kg of extra fat per month. Lost forever. This of course also depends on your weight, height, metabolism, walking pace, diet and lifestyle.

To sum up, data for me (I weigh 60 kg), assuming I don’t change anything about my diet:

→ To lose 1 kg forever, I would have to walk for an additional hour every day for a month.

In other words:

→ To lose 1 kg forever, I would have to go through 150,000 extra steps during the month.

But if you just got off the couch, aim for 5,000 steps a day first. Get off at the next stop, park the car further from the entrance, and if you have a sedentary job, take breaks during which you will walk. Increase the distance over time.

Other FAQ on steps to miles

How many steps are in a mile and how do you calculate them?

Distance divided by stride length equals the number of steps. To convert miles to steps, use this formula:

• Converting a mile to feet is as follows: 1 mile = 5280 feet.

• Find out how long each stride should be. You should either measure it or guess that you are 2.2 feet tall if you are a female and 2.5 feet tall if you are a guy.

• Divide one mile by the length of one step, for example: 5280 feet / 2.5 foot = 2112.

how many miles is 12000 steps a day?

12,000 steps make around 5 miles. The precise figure is reliant on the individual’s height as well as the length of their stride. 12,000 steps equals 4.996 miles for a woman with an average stride length of 2.2 feet, whereas the same number of steps for a male with an average stride length of 2.5 feet equals 5.682 miles.

What is the total number of steps in a mile?

When you walk one mile, you will take around 2,000 steps. The precise figure is reliant on the individual’s height as well as the length of their stride. If we assume a standard stride length of 2.2 feet for women and 2.5 feet for men, it will take a man 2,112 steps to complete a mile, while a woman will need 2,400 steps.

How many steps does it take to walk three miles?

When you walk 3 miles, you will take approximately 6-7 thousand steps. The precise figure is reliant on the individual’s height as well as the length of their stride. If we assume that women’s stride length is 2.2 feet and men’s stride length is 2.5 feet, then it will take 6,336 steps for males to walk three miles and 7,206 steps for women.

How many miles are there in ten thousand steps?

10,000 steps make around 4 miles. The precise figure is reliant on the individual’s height as well as the length of their stride. 10,000 steps equals 4.163 miles for a woman with an average stride length of 2.2 feet, whereas the same number of steps for a male with an average stride length of 2.5 feet equals 4.735 miles. You may determine the exact number of miles you would walk if you took 10,000 steps by using the steps to miles conversion calculator that is provided by Omni.

What is the equivalent in miles of 5,000 steps?

5,000 steps make around 2 miles. The precise figure is reliant on the individual’s height as well as the length of their stride. 5,000 steps equals 2.0816 miles for a woman with an average stride length of 2.2 feet, whereas the same number of steps for a male with an average stride length of 2.5 feet equals 2.3674 miles. Make use of our miles to steps calculator to determine the amount of steps you will take based on the length of your stride.

What is the equivalent in miles of 15,000 steps?

15,000 steps make around 6.5 miles. The precise figure is reliant on the individual’s height as well as the length of their stride. 15,000 steps equals 6.245 miles for a woman with an average stride length of 2.2 feet, whereas the same number of steps for a male with an average stride length of 2.5 feet equals 7.102 miles.

What is the equivalent in miles of 20,000 steps?

20,000 steps make around 8.5 miles. The precise figure is reliant on the individual’s height as well as the length of their stride. 20,000 steps equals 8.326 miles for a woman with an average stride length of 2.2 feet, whereas the same number of steps for a male with an average stride length of 2.5 feet equals 9.47 miles.

What is the equivalent in miles of 6,000 steps?

6,000 steps make around 2.5 miles. The precise figure is reliant on the individual’s height as well as the length of their stride. 6,000 steps equals 2.498 miles for a woman with an average stride length of 2.2 feet, whereas the same number of steps for a male with an average stride length of 2.5 feet equals 2.841 miles.

What is the equivalent of 8,000 steps in miles?

8,000 steps make around 3.5 miles. The precise figure is determined by the individual’s height as well as the length of their stride. 8,000 steps is equivalent to 3.3305 miles for a woman with an average stride length of 2.2 feet, while for a guy with an average stride length of 2.5 feet, it is equivalent to 3.788 miles.

If and how to count steps?

It is worth counting the steps, because observing your own progress and achieving your goals is very motivating. There are tons of pedometers, apps and step counting gadgets on the market. The devices count the steps using an accelerometer, i.e. an acceleration converter.

The pedometer on your phone is the easiest way to keep track if you don’t want to spend money on gadgets . There are tons of pedometer apps. The phone accompanies you almost everywhere, so such a pedometer can serve very well.

You can also have a step measuring armband or even a sports watch. But if you only want to measure your steps – it’s better not to spend money on gadgets right away, check your progress on the free application.

What now?

• Download the pedometer to your phone and go for a walk right away. Or at least get up and take a walk around the office or home – right where you are.
• Make sure you do at least 8k today. steps. You will still make it 😀