If you want to start walking, setting higher targets will help you stay focused and committed to achieving your goal in desired time. By walking 5000 steps a day, you will be able to burn a few extra calories and tone your body. Before you start, it would help to get information about what 5000 steps looks like in miles. Read on to learn more!
How Many Miles are in 5000 Steps?
Let us assume an average stride length of 2.5 feet (or 0.76 meters). In this case, 5000 steps would be roughly equivalent to walking a distance of 2.5 miles (or 4 kilometers). However, the actual distance covered may vary depending on several factors including:
- Your Height and Weight
If you’re taller or heavier than average, your stride may be shorter, and your overall distance will be smaller. If you are lighter than average, your stride may be longer, and you’ll cover more distance in the same number of steps.
- The Surface You Walk On
You might cover more ground with every step walking on a smooth sidewalk than walking over loose gravel or cobblestones in a park.
- How Fast You Walk
If you prefer to walk more slowly, 5000 steps may earn you approximately 5 miles (8 kilometers) per hour. If you are a person who walks many miles every day, then this is an appropriate goal for you.
Newbies need help to walk 5000 steps in one day. As you move along, you will find that the number of steps per mile increases, and you can easily meet your goal. Gender, fitness level, and body weight affect the number of steps you take daily. The more active you are, the more steps you can take.
Women have an average step length of 1.2 feet, and men have an average step length of 1.4 feet, which can cause a difference in the number of steps taken in a day. In a mile, a woman may walk around 2,100 steps, while a man averages 1,600 steps.
A normal walking pace for 10 minutes is about 500-750 steps; for 5 minutes, it is about 250-400 steps. You would be surprised to see such a huge variation in the number of steps based on the time frame of the workout program.
How Long Does it Take to Walk 5000 Steps?
The time it takes to walk 5000 steps depends on your walking speed. However, as a rough estimate, the average person can walk 5000 steps in 45 minutes to 1 hour at a moderate pace. It ultimately depends on your speed, incline, and terrain.
Factors Affecting Your Pace When Walking
Here are the elements that might affect your speed as you cover 5000 steps:
1) Your Stride Length
Your stride length is the distance your foot lands whenever it strikes the ground. Although it accounts for only 0.5 percent of your overall distance, it is a primary factor in determining how many steps you can take in a given time.
As you exercise, your stride length should progressively increase and may influence how fast you can walk.
If you’re 5 feet 9 inches tall, your maximum stride length should be around 1.80 meters or 6 feet 4 inches (measured under the best conditions). If you’re 6 feet tall, your maximum stride should be around 1.40 meters or 5 feet 3 inches measured under ideal conditions.
2) Your Body Weight
If your weight is too low or too high, your stride length will be affected, and you will have to walk or run more slowly. On the contrary, if you are leaning towards being underweight and overweight, don’t consider increasing your stride length because it might affect your health.
3) The Shoes You Wear
Your shoes play a vital role in determining your walking speed. If your shoes are designed to suit your comfort and support, then you can take more steps and walk faster.
If you want to walk 5000 steps daily, try sneakers or jogging shoes and find the right one for yourself. Alternatively, you can use a pedometer to check the number of steps. They usually include distance and pace tracking capabilities and the ability to measure how many calories are burned during exercise.
Benefits of Walking 5000 Steps
Walking may be a simple exercise, but it greatly impacts your health. It helps reduce the body’s weight, keeps it healthy, and boosts memory, mood, and cognitive ability. The health benefits of walking are explained below.
- Reduces Body Weight
Losing weight naturally by walking is easy because it burns calories without making you tired or breathless. Walking briskly, you can burn 400-600 calories in an hour. And if you walk quickly, in just 60 minutes, your body will use up the same number of calories.
Therefore, if you are following a weight loss plan or want to lose a few pounds, walking 5000 steps will add to your daily calorie expenditure and help you lose weight.
- Keeps the Heart Healthy
Walking is a cardiovascular exercise that generally benefits the heart and blood vessels. The more time you spend walking, the more vital oxygen nutrients will flow through your body’s blood vessels and provide energy for the optimum functioning of all heart and brain tissues.
- Boosts Mood and Improves Brain Power
Walking and jogging improve mood, help relieve depression, and boost mental alertness. They also increase your metabolism and heart rate. The more you walk and jog, the more calories you burn per minute. Your body’s vital muscles will supply more oxygen, leading to better cardiovascular, brain, and central nervous system functioning.
- Reduces Stress
Walking is a simple exercise that helps in reducing stress. It keeps the blood pressure at normal by regulating heartbeat and breathing rates. If you walk regularly, it can reduce the level of harmful cholesterol in your body over time, which can reduce your risk of heart attack and stroke.
- It Can Be Fun
Walking around the neighborhood may be boring at first, but it will become fun when you start meeting your neighbors or making new friends while exercising. As time passes, you will find that walking is a convenient way of meeting new people and seeing them again. Some people walk to work to meet new colleagues at work.
Many people walk for fun during their free time, which adds more benefits, such as improved sleep quality at night and better brain function.
- Strengthen Bones and Muscles
The other benefit of walking 5000 steps a day is that it maximizes your bone density and reduces the risks of osteoporosis. You will also strengthen your muscles, which can prevent accidental injury with other body movement.
Walking 5000 steps is a great milestone to clear your mind, shed excess pounds, and get a healthy body. This distance is tough at first but eventually becomes manageable, and you will surely achieve your walking goal if you follow the advice given above.
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