Tropical Weight Loss
Tropical Weight Loss
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Why does taking 10,000 steps matter? For many people, walking 10,000 steps equates to roughly 5 miles (8.05 kilometers).
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Read More »Walking regularly has many benefits. It’s an easy and cost-effective form of physical activity, plus, taking enough steps each day could benefit your health by reducing your risk of depression, aiding in weight management, and improving brain health, bone health, and overall quality of life ( 1 ). In recent years, walking 10,000 steps per day has become a popular recommendation used to promote regular physical activity. But you may wonder why exactly 10,000 steps is recommended and whether this guideline can help you reach your fitness goals. This article takes a closer look at daily step recommendations and how many calories you burn by taking 10,000 steps. Share on Pinterest Why does taking 10,000 steps matter? For many people, walking 10,000 steps equates to roughly 5 miles (8.05 kilometers). The specific number of 10,000 can be traced back to a slogan used by walking clubs in Japan as early as the 1960s ( 2 , 3 ). What’s more, current research also supports the claim that walking 10,000 steps is good for weight loss and overall health ( 4 ). In a study in 35 adults with a body mass index (BMI) of 31.7–44.9, participants received dietary counseling and gradually increased their daily steps until reaching 10,000. After the 6-month intervention, participants’ BMIs significantly decreased by 3.7% ( 5 ). Other body measurements improved as well. That said, this study did not differentiate the effects of dietary counseling from those of walking. Therefore, it’s not possible to attribute the decrease in BMI to walking alone. Summary Taking 10,000 steps each day is not an official health recommendation, but it has shown to benefit weight loss and overall health. How many calories does taking 10,000 steps burn? Perhaps surprisingly, it’s not simple to measure exactly how many calories you burn by taking 10,000 steps. In fact, each person likely burns a different number of calories every time they take those steps because the number of calories you burn through physical activity is affected by many factors. Weight It has long been believed that one of the main factors affecting how many calories you burn during physical activity is body size and weight ( 6 , 7 ). Because it takes more energy to move a larger body than it does to move a smaller body, the theory is that more calories are burned during the movement of a larger body ( 6 ). However, emerging research is suggesting that after adjusting for body weight, the number of calories burned through physical activity in people with a higher body weight might not be higher after all ( 8 ). Therefore, more research is needed to determine how weight affects the number of calories burned while taking steps. Pace and terrain Other factors that could influence how many calories you burn by taking 10,000 steps are how quickly you move and on what type of surface. For example, if you’re walking briskly uphill at a pace of 5 miles (8 kilometers) per hour, you could be burning more than 7 calories per minute. On the other hand, if you’re walking leisurely downhill at a rate of 3–4 miles (5–6 kilometers) per hour, you might be burning between 3.5 and 7 calories per minute ( 9 ). A study in young adults found that walking 10,000 steps at a pace of 4 miles (6 kilometers) per hour would burn an average of 153 calories more than walking the same distance at 2 miles (3 kilometers) per hour (10). Genetics An often overlooked factor that contributes to how many calories you burn is genetics ( 11 , 12, 13 , 14 ). One study measured the calories burned during physical activity in 8 sets of twins for 2 weeks and concluded that genetic differences were responsible for as much as 72% of the variance in calories burned during physical activity in daily life ( 15 ). Plus, a study in rats found that constantly active and high-capacity runners transmitted more heat in their muscles during physical activity, leading to more calories burned, compared with low-capacity runners that were less active ( 16 ). Still, some of the research on this topic is of an older date, and more current studies are needed to understand how genetics influence how many calories you burn. summary The number of calories you burn by taking 10,000 steps is likely affected by factors like weight, genetics, and the pace and terrain on which you walk. How to estimate calories burned One of the best ways to calculate how many calories you burn by taking 10,000 steps is to use an equation that considers your: weight
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