How Many Steps in a Mile? Decoding the Measurement Puzzle (2023)

The journey of a thousand miles begins with one step - Lao Tzu

Step by step, we traverse the world around us, moving forward in motion. With each stride, we connect with the earth beneath our feet, feeling the pulse of life and embark on a self-discovery journey.

Walking, as old as time itself, holds myriad wonders. Putting one foot in front of the other has the power to transform both body and mind. Be it from the simplest stroll through a neighborhood park or the intrepid trek along a winding mountain trail.

Let's uncover the captivating world of steps and miles.

Table of Contents

Everything to know about "how many steps in a mile?"

  1. How many steps are there in a mile?
  2. Factors That Determine Number of Steps Per Mile
  3. How many steps should one take each day?
  4. Men vs. Women's steps
  5. How to calculate steps to miles?
  6. How Many Calories Are Burned When You Walk?
  7. How Many Miles Should One Walk a Day?
  8. Benefits of Tracking Steps While Traveling
  9. Why is it crucial to understand how many steps are in a mile?
  10. Advantages of Walking or Running a Mile
  11. Final Words
  12. Frequently Asked Questions (FAQs)

How many steps are there in a mile?

How Many Steps in a Mile? Decoding the Measurement Puzzle (1)

Not every step is equal. As a result, everyone will have a different outcome. Walking takes roughly 2,100 steps per mile while running takes around 1,600 steps.

Here is how far you might travel with various step totals based on these averages. Remember that this will vary based on the person and factors.

Estimations of steps by Speed

Steps Walk Brisk Run Fast Run
1,000 0.4 miles 0.5 miles 0.6 miles 0.7 miles
2,000 0.9 1 1.2 1.4
3,000 1.3 1.5 1.8 2.1
4,000 1.8 2.1 2.4 2.9
5,000 2.2 2.6 2.9 3.6
6,000 2.7 3.1 3.5 4.3
7,000 3.1 3.6 4.1 5
8,000 3.6 4.1 4.7 5.7
9,000 4 4.6 5.3 6.4
10,000 4.4 5.1 5.9 7.1
12,000 5.3 6.2 7.1 8.6

Estimations Based On Height

Height Steps per Mile
4 feet 10 inches 2601 steps
4 feet 11 inches 2557 steps
5 feet even 2514 steps
5 feet 1 inch 2473 steps
5 feet 2 inches 2433 steps
5 feet 3 inches 2395 steps
5 feet 4 inches 2357 steps
5 feet 5 inches 2321 steps
5 feet 6 inches 2286 steps
5 feet 7 inches 2252 steps
5 feet 8 inches 2218 steps
5 feet 9 inches 2186 steps
5 feet 10 inches 2155 steps
5 feet 11 inches 2125 steps
6 feet even 2095 steps
6 feet 1 inch 2067 steps
6 feet 2 inches 2039 steps
6 feet 3 inches 2011 steps

Mile-to-Step Conversion

Miles Average walk (3mph) Brisk walk (4mph) Run (6mph)
1 mile 2252 steps 1935 steps 1672 steps
2 miles 4504 steps 3870 steps 3344 steps
3 miles 6756 steps 5805 steps 5016 steps
4 miles 9008 steps 7740 steps 6688 steps
5 miles 11260 steps 9675 steps 8360 steps
6 miles 13512 steps 11610 steps 10032 steps
7 miles 15764 steps 13545 steps 11704 steps
8 miles 18016 steps 15480 steps 13376 steps
9 miles 20268 steps 17415 steps 15048 steps
10 miles 22520 steps 19350 steps 16720 steps
11 miles 24772 steps 21285 steps 18392 steps
12 miles 27024 steps 23220 steps 20064 steps

Factors That Determine Number of Steps Per Mile

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The following are some elements that might alter how many steps a person takes every mile:

1. Speed

Your walking speed affects how far you move with each step. Faster movement results in longer strides as compared to slower movements. Generally speaking, a slower pace entails a shorter stride and more steps per mile.

2. Footwear

Your footwear choice will affect how well each step is executed and how far it covers.

Shorter steps and a larger number of steps per mile may occur from footwear that is too small, worn out, or insufficiently cushioned.

However, you may walk more effectively and take fewer steps across a mile distance by wearing comfortable shoes with strong arch support.

3. Stride length

The average distance between two steps is how long your stride is.

Physical traits like leg length and muscular strength affect how far you can walk in a single stride. The average person with longer legs walks less in a mile than someone with shorter legs.

Typically a stride length is around 2.5 feet or 76 centimeters. Depending on your level of fatigue, your stride length may also change. For example, a tired runner would start to take shorter steps.

4. Terrain

Another element is the physical terrain you are jogging or walking on.

Walking uphill requires more steps than on flat terrain, whereas traveling downhill requires fewer steps. The number of steps required to travel a mile depends on whether you are on softer terrain like grass or sand.

5. Age

The number of steps in a mile depends on your age as well.

As people age, their muscles weaken, and their sense of balance declines. As a result, they walk more steps in a mile than they did when they were younger. A mile may need more steps if the person has certain medical issues or chronic diseases.

The number of steps required to complete a mile may rise due to certain medical disorders or chronic diseases.

6. Weight

The number of steps per mile also varies depending on your weight. Heavier people take more steps than those with lower body mass indices due to exerting more effort to move. This may imply that you require more steps when you weigh more.

7. Sex

Men and women frequently have different gaits when walking, which might influence the length of your steps (men often stride out more).

8. Height

The number of steps per mile is also affected by height.

Taller people typically take longer strides due to their larger leg length than shorter persons. Therefore, compared to shorter people, they need fewer steps to travel the same distance.

As you can see, many variables are involved in figuring out how many steps there are in a mile.

The number of steps per mile might range from 1,500 to 2,500, depending on the above-mentioned factors. You may get an even more precise estimate of how many steps you take every mile by keeping track of your step count and other factors like walking pace and footwear.

How many steps should one take each day?

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While most smartwatch users are given a daily target of 10,000 steps, the ideal number varies based on age, fitness level, and other variables.

You've heard of the 10,000-step-per-day regimen, frequently regarded as the benchmark for normal walking behaviors. While it is a practical, simple-to-remember, and marketable number, there is nothing fundamentally magical about it.

According to Harvard Health Publishing, the recommendation of 10,000 steps per day goes back to 1965. A Japanese manufacturer created a pedometer named Manpo-kei, which means "10,000 steps meter." Hence, 10,000 daily steps are now regarded as a goal worth achieving due to the marketing campaign.

It's not necessary to walk 10,000 steps a day to be healthy. The most recent writing on walking habits suggests that more is generally better. If you can consistently walk five to six kilometers daily, go for it. Just be aware that there isn't much to gain or lose by exceeding or falling short of that estimate.

A study by NBC News indicates that participants noticed more health benefits the more steps they walked. They claimed that as few as 7,000 steps per day may be sufficient.

Moreover, the CDC advises individuals to engage in 150 minutes of moderate exercise each week and two days of muscle-building activities.

Men vs. Women's steps

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Average Steps Per Mile for Men

A man who is 5 feet 9 inches tall would walk a mile in around 2,211 steps. Therefore, the individual would have to walk nearly 4.5 miles to complete 10,000 daily steps.

Average Steps Per Mile for Women

A woman who is 5 feet 4 inches tall can walk a mile in around 2,315 steps. A lady would have to walk 4.3 miles to complete her 10,000-step target.

Comparison of men's vs. women's steps per mile

Compared to the average man, who walks 4.5 miles to reach 10K steps, the average woman only has to walk 4.3 miles.

Even if they are the same height, the number of steps significantly varies when walking. But irrespective of gender, the more height you have, the fewer steps you need to walk a mile.

Walking steps per mile for men and women by height

How Many Steps in a Mile? Decoding the Measurement Puzzle (5)

How to calculate steps to miles?

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You may use the following calculation to manually determine how many steps you take when jogging or walking for your particular measurements:
miles = step length (inches) x steps / 63,360

The formula for calculating in feet is as follows:
miles = step length (feet) x steps / 5,280

Let's calculate the necessary conversion as we move through the computation procedures. To begin with, a measuring tape or equivalent measuring tool is required.

If you don't want to go through this procedure, you may acquire a preliminary estimate by utilizing the typical step lengths, which are 30 inches for men and 26 inches for women.

  • Measure the length of your step. Take 10 steps, running or walking as necessary, based on the step length you wish to gauge. Your average step length may be calculated by measuring the distance in inches and dividing it by 10.

  • Multiply the number of steps by your step length. For example, 5000 x 26 inches = 130,000 inches.

  • Now divide your inch measurement by 63,360 to convert it to miles. For example, 130,000 inches / 63,360 = 2.1 miles.

The distance between the heel of one foot and the heel of the opposing foot is known as the step length. The length of a stride is measured by the separation between the heels of two consecutive placements of the same foot.

How Many Calories Are Burned When You Walk?

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The American Heart Association advises starting with a daily step goal of 10,000. That is 5 miles worth of distance! If you don't walk much or have never been active, it's better to take it slow and increase your daily steps by a few hundred until you reach your target.

Here are a few typical everyday activities and the approximate number of calories they burn to get you started:

  • 150 calories are burnt during 20 minutes of walking at 4 mph.
  • 250 calories are burnt during 15 minutes of jogging at 6 mph.
  • 300 - 400 calories are burnt during 30 minutes of swimming.

Suggested Read: Everything You Need To Know About Calories Burned While Walking

How Many Miles Should One Walk a Day?

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According to the U.S. Department of Health and Human Services, an average individual takes between 3,000 and 4,000 steps daily, which equals 1.5 to 2 miles of walking. As most Americans don't take enough steps daily for good health, doctors classify anything less than 5,000 daily steps as a sedentary lifestyle behavior.

Others believe aiming for 15,000 steps daily can significantly reduce your chances of developing metabolic syndrome. If you have trouble getting 15,000 steps each day, go for 10,000 instead so you can still benefit.

Benefits of Tracking Steps While Traveling

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Whether on a plane, train, or car, traveling frequently entails sitting a lot and being sedentary. You may actively walk more and stay active by keeping track of your steps, which can help you avoid weight gain and enhance your general health.

The enhanced opportunity to explore and see more things is an advantage of measuring your steps when traveling. You can more accurately determine how far you've come and adjust your route if you know how many steps you've covered. As a result, you may travel more extensively, take in more attractions, and enjoy your journey more.

You can manage your time and energy more effectively by tracking your steps. Knowing how many steps you've completed can help you manage your day and plan your activities. As a result, you may blend activities with downtime to make the most of it without being too tired.

Tracking your steps can also help you create daily objectives and maintain motivation. Set a daily step goal. This may make traveling more enjoyable and competitive while inspiring you to see more of the world.

Are you looking for a step-tracking tool?

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Vantage Fit, our in-house fitness app, is an ideal solution to measure your daily activity levels and keep a count of your steps. This platform gives you a simple and handy method to monitor your progress, whether trying to hit a specific step goal or just wanting to be active and lead a healthy lifestyle.

It precisely tracks how many steps you take throughout the day with the integrated pedometer feature. It has additional features such as a calorie counter, mood-o-meter, heart rate monitor, health challenges, and rewards. Because of these features, Vantage Fit is highly sought after by employees, making it an excellent addition to corporate wellness programs.

This comprehensive monitoring tool makes it easy to stay motivated, keep track of your fitness progress, and make wise choices that will improve your physical well-being.

Why is it crucial to understand how many steps are in a mile?

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Knowing how many steps there are in a mile might be useful. There is growing evidence that tracking your step count can assist in keeping your general health in check and helping you manage your fitness regimen. Be it during a long run or a few laps around the park.

A 2019 study compared the fitness of participants who received pedometers randomly to those who did not. Those who used one and counted their steps could complete around 30 more minutes of moderate to strenuous physical exercise per week than those who did not.

Tess Harris is a professor of primary care research at St. George's University of London. She told Reuters that pedometers could benefit patients because they help people keep track of how much they are walking and help them set reasonable goals for gradually increasing it.

She also said a certain step count doesn't work for everyone. Individuals should evaluate their minimum step count and then create a strategy to increase how frequently and quickly they can walk safely and progressively.

Advantages of Walking or Running a Mile

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No matter how many steps you take to complete a mile, there are various advantages. Some of them are:

1. Enhanced cardiovascular fitness

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Running and walking can both assist in increasing blood circulation and heart health. Regular physical activity, such as walking or running a mile, over time can lower your risk of cardiovascular diseases, including heart disease and stroke.

2. Weight loss

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Walking for a mile increases metabolism and burns calories, which helps your body lose extra weight more quickly. As more calories are burned, more fat gets reduced. Activities like walking and running can also help you gain muscle.

3. Improved mental health

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Regular exercises, such as a mile-long walk or run, can improve your overall mental health and well-being.

4. Reduced stress

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You may give your mind a vacation from daily tensions by exercising, such as walking or jogging. This can improve your overall mood while lowering anxiety and despair. This is a wonderful excuse to get up and move around if you often spend the entire day sitting at a desk.

5. Improved energy levels

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Enhancing your energy levels through regular exercise will help you feel energized throughout the day. But even a few minutes of daily brisk walking or jogging may make a big difference in your energy level.

Hence, it is useful to know how many steps there are in a mile to keep track of your progress and estimate how long it will take you to reap the benefits.

Final Words

It is estimated that a mile consists of around 2,000 steps to 2,400 steps for an average person. However, there is nothing called an "average person," your pace and height greatly influence the precise figure and whether you are traveling uphill or downhill. Measuring your step length is preferable to get a more precise estimate if you want to be particular about your daily step target.

Frequently Asked Questions (FAQs)

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1. Is there a standard number of steps in a mile?

No, there is no universally fixed number of steps in a mile because it can vary from person to person. Factors such as height, leg length, walking or running speed, and stride length influence the number of steps taken to cover a mile.

2. Can a pedometer or fitness tracker help determine the number of steps in a mile?

Yes, pedometers or fitness trackers can be useful tools to estimate the number of steps in a mile. These devices use sensors to measure your movements and calculate the number of steps you take. You can approximate your steps per mile by checking the step count displayed on the device after walking or running a mile.

3. Is the number of steps in a mile different for walking and running?

Generally, walking and running have different step lengths and speeds, resulting in a difference in the number of steps taken to cover a mile. Walking typically requires more steps than running to cover the same distance due to the shorter stride length. However, individual walking and running styles can influence these numbers.

4. How many steps are there in a quarter mile?

A quarter mile is equivalent to 1,320 feet or 402 meters. The number of steps to cover a quarter mile can vary based on individual stride length. But on average, walking or running a quarter mile may take around 500 to 625 steps.

How Many Steps in a Mile? Decoding the Measurement Puzzle (19)

This article is written by Ritushree R Singh, who is a content writer and marketer at Vantage Circle. Besides having a curious heart with an avid taste for music, she relishes traveling to new places and exploring different cultures whenever possible. To get in touch, reach out to


How Many Steps in a Mile? Decoding the Measurement Puzzle? ›

The number of steps per mile might range from 1,500 to 2,500, depending on the above-mentioned factors.

How many steps makes 1 mile? ›

2,000 steps

An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.

How many steps is 1 mile on a treadmill? ›

You can also estimate steps by knowing that 2,000 steps equals one mile. Measure your progress by the number of steps you are covering each day. Generally speaking you can count on 2,000 steps equaling one mile. How active are you?

What does 1000 steps equal in miles? ›

Walking and Running
StepsWalk (Shorter Stride)Brisk Walk/Jog (Moderate Stride)
1,0000.4 miles0.5 miles
12 more rows
Oct 1, 2022

How many steps is a 5 foot woman in a mile? ›

The Rough Answer : How Many Steps In a Mile Walking

On the high end, a 5′ woman walking at a leisurely 20 minutes per mile would cover somewhere around 2370 steps in their mile. On the low end, a 6′ man walking at a brisk 14 minutes per mile might cover around 1750 steps in a mile of walking.

How many steps is 60 minutes of walking? ›

Intensity-related translations based on taking 120 steps/minute at 3 miles/hour correspond to 3,600 steps in 30 minutes, or 7,200 steps in 60 minutes.

Does walking 10,000 steps reduce weight? ›

Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.

How many miles is healthy to walk a day? ›

As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles. Most people in the United States only take 3,000–4,000 steps per day , which equates to about 1.5–2 miles.

Can you lose weight by walking a mile a day on a treadmill? ›

Treadmill walking is a great way to burn extra calories each day to help you lose weight. Aim to burn 300 extra calories per day with cardio exercise such as brisk walking. This is about 60 minutes per day of moderately-intense exercise, in addition to controlling the number of calories you are eating.

What happens to your body when you walk 10000 steps a day? ›

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.

How many steps a day to lose weight? ›

Combined with healthy dietary choices and care with portion size, walking 10,000 steps per day will help you burn calories, which can result in weight loss.

How much weight do you lose if you walk 1,000 steps? ›

Most people burn around 30-40 calories per 1,000 steps, which means they will burn around 300-400 calories by walking 10,000 steps. But this is just an estimate. Though every step you take burns calories, the exact amount is highly individualised.

How many steps is 30 minutes of walking? ›

Incorporating at least 30 minutes, or approximately 3,000-4,000 steps, of brisk walking should be emphasized with the promotion of any step-based recommendation, in line with public health guidelines' focus on time in MVPA.

Can you get fit by walking 5 miles a day? ›

Committing to walking 5 miles a day is an excellent way to improve your health and boost your fitness without stressing your bones and joints as much as high-impact activities like running.

How many steps by age? ›

8,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,000 steps per day for adults aged 38-50 years. 7,500 steps per day for women aged 62-101 years.

How many minutes does it take to walk 1 mile? ›

According to data gathered in a 2019 scientific study, it takes the average person 15-22 minutes to walk one mile. Remember that the weather, your age, the terrain you're walking on, and how fast you're walking are all factors that can impact your mile time.

Is it better to walk 30 minutes or 60 minutes? ›

About walking

Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Will I lose weight if I walk 60 minutes a day? ›

Walking is a great form of exercise, and doing so for 1 hour each day may aid in weight loss and provide other health benefits. Walking is an effective way to lose weight because it helps you burn more calories, especially when you monitor your calorie intake.

How many steps does the average 60 year old take? ›

A study published in the International Journal of Behavioral Nutrition and Physical Activity notes that step counts typically range between 2,000-9,000 steps per day for the average healthy older adult.

How many steps a day to lose 2 pounds a week? ›

For healthy, sustainable results, you should aim to shed no more than 1 to 2 pounds per week. Walking 10,000 steps per day for a week burns roughly enough calories to melt a pound of fat.

How many steps a day to lose 3 pounds a week? ›

An hour in the gym (400 to 500 calories) plus 6,000 steps of being active throughout the day (300 calories) plus following the Pritikin Eating Plan (500-calorie deficit) nets you about a three-pound weight loss every week.

How to lose 5 pounds a week by walking? ›

Walk for 10 to 20 minutes after lunch and dinner.

Keep this up for the whole week, increasing to 30 minutes when possible. This habit will add extra exercise to your routine while helping you burn the calories you just ate.

Can you lose belly fat by walking? ›

One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ). In one small study, women with obesity who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference and their body fat.

How many miles should I walk a day to lose 10 pounds? ›

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. At this rate, you could lose 10 pounds in 10 weeks.

How fast should a 62 year old woman walk a mile? ›

Average walking speed by sex
AgeSexMiles per hour (mph)
10 more rows
Nov 16, 2022

What is the best speed to walk on a treadmill to lose weight? ›

Speed Matters When Walking for Fitness

If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.

What is the best speed on a treadmill to lose weight? ›

Jog at 4 to 6 mph for 1 minute. Increase the incline by 1 percent each minute. Repeat until you reach an 8 to 10 percent incline. Decrease the incline by 1 percent each minute.

Can walking get you a flat stomach? ›

Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.

Does walking help arthritic knees? ›

Walking is recommended for people with arthritis as it's low impact, helps to keep the joints flexible, helps bone health and reduces the risk of osteoporosis. If you do experience pain or you're very stiff afterwards try doing a bit less, factor in more rest and check in with your GP, if you need to.

Does walking tone your legs? ›

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.

How many steps should I take a day to lose 5 pounds a week? ›

If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day. Coupled with an appropriate nutrient-dense diet, you'll be set for success.

How much weight can I lose in 1 month by walking? ›

Walking regularly could help you lose nearly a kg per week, according to the National Heart, Lung and Blood Institute. This roughly translates to about 7 kg in two months. Considering you weigh about 70 kg, walking for about 30 minutes, you could burn nearly 300 calories in an hour.

How far should I walk daily to lose weight? ›

In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.

Does 5000 steps equal 1 mile? ›

5,000 steps make about 2 miles.

For a woman with an average stride length (2.2 ft), 5,000 steps are 2.0816 mi, and for a man with an average step (2.5 ft), it's 2.3674 mi. Use our miles to steps calculator to find out the number of steps with your stride length!

How many steps a day is good? ›

The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.

How long to walk 5,000 steps? ›

Time Required to Complete 5000 Steps

Generally one mile takes 15-20 minutes to complete and includes 2,000 steps. Hence, completing 5,000 steps roughly requires 45 minutes to complete. You can cover 100 steps per minute if you are walking at a moderate or higher intensity.


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