Walking 10000 Steps Per Day


Walking 10000 steps each day is considered to be equivalent to doing 30 minutes of moderate intensity exercise. It is also a low impact aerobic exercise. However, most of us walk less than 3000 strides per day. Actually walking ten thousand strides takes more of an effort than most of us first realize.

In a study led by Peter T. Katzmarzyk, PhD, of the Pennington Biomedical Research Center, those who walk 10000 steps each day or more reduce their odds of developing cardiovascular disease risk factors by 72% compared to those who walk less than 5000 steps each day. The cardiovascular risk factors that were measured in the study are

  • Abdominal Obesity
  • High levels of triglycerides
  • Low levels of HDL or good cholesterol
  • Elevated blood pressure
  • and Elevated fasting glucose levels.

We can increase our strides per day by

  • Getting our own coffee or glass of water rather than asking someone else to do it for us
  • Walk to lunch or the store
  • Walk to soccer practice
  • Use the stairs rather than the elevator or escalator
  • Keep the remote on the other side of the room
  • Use a push mower rather than a riding mower
  • Hand deliver a message rather than calling or using email

How far is ten thousand strides?

It depends on the distance of your average stride.

If your average stride is 2 feet, ten thousand strides is about 3.8 miles. However, if your average stride is 2 and a half feet, ten thousand strides is about 4.75 miles.


A pedometer counts your strides while you are wearing it.

Before purchasing one, however, make sure that you plan to use it frequently as part of your exercise and fitness program. Many of these devices end up in a drawer collecting dust.

Accuracy increases with price. You will want a unit that is at least 85% accurate. Generally, units above $25 are more accurate than the $2 to $24 models.

Remember that you are wanting to count your strides. Additional features are nice, but will substantially increase the cost.

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