How many miles is 10,000 steps and do you really need to walk that far each day?

We unpack how many miles 10,000 steps is and the myths and truths surrounding daily step counts...

How many miles is 10,000 steps? That’s a very good question, considering many of us often set this as our daily target to ensure we're getting enough movement into our routines. Because, between work and downtime, it can be very easy to find that you've been sedentary on your office chair or sofa for hours at a time.

However, you may be wondering where this number originates from, and if basing your activity levels on it really helps. We've called on the experts to explain the true story behind this huge figure, as well as what the research says about its impact on your health and whether it can help aid healthy, sustainable weight loss. 

What's more, if you struggle to hit 10,000 steps every day, we've also rounded up the best tips for how you can easily add more walking into your schedule. All that's left to do is grab your best women’s walking shoes and best walking socks and give your legs a much-needed stretch...

HOW MANY MILES IS 10,000 STEPS A DAY AND WHO CAME UP WITH THIS WALKING TARGET?

Maybe you're debating walking versus running, and want to know how far you're actually moving as you stroll about your daily business. Well, it's an easy one to get your head around—10,000 steps is the equivalent of walking around five miles.

But, how did that number even become a target to aim for? Well, it drastically pre-dates the arrival of the best fitness trackers. As Japan prepared to host the 1964 Olympics, people were becoming more aware how exercise impacts our overall health—particularly walking, which requires no equipment and is an activity that most people can do. 

A year later in 1965, Dr Yoshiro Hatano invented the first pedometer—a device named ‘Manpo-kei’, which translates as, ‘10,000-step meter’. While you might imagine that this number was based on years of painstaking research, it was simply an arbitrary number that the developer believed to be representative of an active lifestyle. The concept then spread around the world.

HOW MANY CALORIES WILL I BURN WALKING 10,000?

This is influenced entirely on your body. Joanna Packard(opens in new tab), a personal trainer, explains that depending on your current weight and fitness level an hour of power walking could burn up 200 to 600 calories. However, you need to be working hard enough. She notes that the right pace will see you breathing noticeably more, but still be able to speak in full sentences—and you should cover around a mile in 20 minutes. 

"It is estimated that the average person burns around 500 calories for every 10,000 steps, which represents roughly the level of calorie deficit we need to create each day to lose one pound of fat per week," says Emily Servante, certified personal trainer and global trainer education manager at Ultimate Performance(opens in new tab). 

There's no doubt that walking for weight loss can help you slim down in a healthy, sustainable way. "Walking is the most underrated form of exercise," says Damien Coates, personal trainer and owner of The Lean Body Project(opens in new tab). "It contributes to your non-exercise activity thermogenesis (NEAT), which is the energy expended for everything we do that isn’t sleeping, eating or exercise—such as in the gym or playing sports—so by walking more steps each day than you currently do, this will help use up more energy throughout the day, resulting in burning body fat."

It's also one of the most enjoyable forms of fitness for weight loss. "Walking generally gets you out and about, being in the fresh air and outside can give your mood a boost," says Lucy Arnold, personal trainer and founder of Lucy Locket Loves(opens in new tab). "So while you’re out and about enjoying the scenery, you’re also burning calories, which can help fat loss as part of a calorie-controlled diet." Not sure where you're at on your weight loss journey? Getting your hands on one of the best body fat scales can give you a good guide.