"What should I do: 30 minutes of exercise or 10,000 steps a day?" (2024)

Want to lose weight? Live healthier? The optimal aerobic fitness plan incorporates both. Do 30 minutes of formal exercise, like a 30-minute workout on the treadmill in the gym every morning. Then count those steps toward the goal of reaching 10,000 steps for the entire day.

30 minutes of exercise

Certainly, a minimum of 30 minutes of moderate physical activity on most, if not all, days of the week is an excellent goal. Numerous studies have found that as little as a half hour daily of aerobic exercise like walking can significantly reduce the risk of heart disease, diabetes, and other cardiovascular-related illnesses.

Weight loss

“But 30 minutes of exercise a day is likely not enough for someone who has a lot of weight to lose,” points out Jamie Costello, MS, exercise physiologist and Fitness Director at the Pritikin Longevity Center in Florida, a wellness and weight-loss resort that has been teaching heart-healthy living since 1975.

The most comprehensive study1 of successful long-term weight loss ever conducted, the National Weight Control Registry, found that the vast majority of its more than 4,000 members averaged about 60 minutes of moderate exercise, like brisk walking, every day. (Brisk, as President Harry Truman so deftly defined it, is “walking as if you have somewhere to go.”)

The Registry participants in this study had lost, on average, 72 pounds, and at follow-up more than five years later had kept it off. They burned, on average, about 2,800 calories a week. If you exercise seven days a week, that’s 400 calories (about four miles) each day, or, for most people, about 60 minutes of brisk walking.

10,000 steps

So, in addition to your formal exercise, say, your 30 minutes on the treadmill or other aerobic equipment in the morning, put on a pedometer and incorporate more steps into your regular daily activities. Formal exercise steps plus steps throughout the day, adding up to a grand total of 10,000 steps, could very likely get you to the 60 minutes of daily exercise that has proven so successful for significant, long-lasting weight loss.

Three key components of exercise

And, as the exercise physiologists teach at the Pritikin Longevity Center, don’t stop with steps. Make an effort to weave all three components of optimal physical fitness into your life, not just aerobic conditioning (your steps) but also strength training (two to three times weekly) and stretching (at least two to three times weekly).

Aerobic conditioning

Aerobic workouts are great at burning calories.

Strength training

Strength training, such as lifting weights or doing calisthenics,are great at burning calories andhelping you achieve a better body composition, meaning, a body with more muscle and less fat, which ultimately means a better-looking body, and very likely, a better calorie-burning body.

Stretching

Regular stretching can help ensure that your body stays flexible enough to do everything you want to do, every day, from walking to golfing to gardening to emptying the dishwasher.

Too much sitting

The other critical point is that the more you’re up and moving, the less you’re sitting. That’s important because too much sitting, science is increasingly finding, is bad news for our health and longevityeven if we’re getting regular exercise, like a 30-minute aerobic workout, each day.

In one study2 that followed more than 123,000 U.S. men and women for 14 years, researchers found (not surprisingly) that those who exercised more had a lower risk of death than those who exercised less, but when the scientists looked just at the group of people who did the most exercise, those who sat for six or more hours a day suffered a significantly higher risk of premature death than those who sat for fewer than three hours daily.

Similarly, in astudy3 of nearly 241,000 American adults ages 50 to 71, scientists found that among those who exercised regularly (they worked out about an hour each day), high amounts of TV viewing – seven-plus hours daily – was associated with increased risk of death compared with regular exercisers who watched TV one hour or less a day.

Why are long periods of sitting a problem? Research suggests that more sitting means fewer muscle contractions, which means the body becomes insulin resistant (less responsive to insulin),which means that fats and sugars hang around in our blood longer, leading to excess body fat and plaque build-up in our arteries.

Bottom Line: While a 30-minute aerobic workout every day is great for you, it does not make up for sitting the next eight hours in your desk chair.

How to get to 10,000 steps

To tally up your formal exercise plus your additional walking throughout the day with the goal of reaching 10,000 steps in total, here’s the math:

Your 30 minutes of formal exercise on the treadmill add up to about two miles, or around 4,000 steps. (Though the number of steps can vary depending on your stride and speed, one mile tends to be about 2,000 steps).

So, you’ve got 6,000 more steps to go, or about another two to three miles.

"What should I do: 30 minutes of exercise or 10,000 steps a day?" (1)

Learn More About Pritikin

You can do it!

Throughout the day, pedometer strapped to your belt or worn as a bracelet in the form of digitalized brands such as Jawbone and Fitbit, take advantage of all those seemingly small movement opportunities.

Park at the far end of the parking lot. Take the stairs instead of the elevator. Walk while you talk on the phone. While flying, Nathan Pritikin used to stride up and down the aisles of the airplane. (Yes, he got a few dirty looks from the flight attendants, but he just smiled graciously and kept moving.)

You can even step in place while waiting in line at the grocery store. If you get funny looks, just point to your pedometer and say “doctor’s prescription.”

No sweat

And here’s the really good news. You don’t have to break into a sweat. Simply getting out of your chair every half hour or so and strolling around for a couple of minutes can reap big benefits. Science4 has found that blood sugar and insulin sensitivity improve, cholesterol and triglycerides improve, and levels of lipoprotein lipase, an enzyme that aids in the breakdown of fat in the bloodstream, improve – all of which can significantly impact overall health.

Counting Steps for Fitness

What’s more, you’ll likely be surprised at how quickly and easily you reach 10,000 steps, for a grand total of 4 to 5 miles every day. Now that’s how you lose weight – lots of weight – and keep it off, as the National Weight Control Registry members learned. And that’s how you help keep your blood sugar and other metabolic factors in good working order all day long.

3,500 calories equals 1 pound of fat

“Here’s another way to look at it,” offers Pritikin’s Fitness Director Jamie Costello. “If all you do is walk briskly for 30 minutes, you’ve burned just 200 calories. Since 3,500 calories is a pound of fat, you’d need 17.5 days to lose one single pound. At most, you’d be losing two pounds a month. Sure, you’re headed in the right direction, but if you have 50 to 100 pounds to lose, it would take two to four years to shed the weight.”

What is 10000 Steps Equal To?

“But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you’re burning about 400 to 500 calories a day, which means you’re losing one pound each week.”

Pritikin Eating Plan

And that’s just from exercise! By following the Pritikin Eating Plan, you’re probably reducing your calorie intake at least 500 calories a day, which means you’re shedding a combined total of about two pounds every week. If you have 50 to 100 pounds to lose, you can do it in six months to a year. Big difference!

By all means, do more if you can. 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. That’s potentially a loss of 50 pounds in just four months.

Summing up | 30 minutes of exercise or 10,000 steps a day?

“Take advantage of both fitness tools – formal exercise and stepping throughout the day,” encourages exercise physiologist Jamie Costello. “I always say to our guests at Pritikin: ‘You have 24 hours in each day. If you sleep eight, that leaves 16. Which do you think is more important: the activity you get in the 30 to 60 minutes in the gym or the amount of activity you get in the remaining 15 hours of the day?’

“The answer is both: formal exercise plus an active lifestyle.”

But ultimately, what’s most critical for health and long-term weight loss is not just exercise. It’s launching a new way of life that focuses on fitness as well as healthy eating and a healthy attitude, all of which we teach at the Pritikin Longevity Center.

Yes, tools like Fitbits can help. But remember, they’re just tools.We need to be inspired tousethese tools, and that’s what a healthy retreat like Pritikin gives you.

“You become a new person here,” smiles Costello. “You’re getting leaner, stronger. Every morning you’re waking up with a burst of energy, and the promise of progress. You’re challenging yourself in ways you never imagined was possible.

“You have new motivation. You’re excited about utilizing the many tools you’ve learned here so that you cankeepfeeling this good.”

"What should I do: 30 minutes of exercise or 10,000 steps a day?" (2)

Get All the Details of a Stay at the Pritikin Center in Your Inbox

Download the brochure
Sources

1American Journal of Clinical Nutrition, 2005; 82 (1): 2225.
2American Journal of Epidemiology, 2010; 172 (4): 419.
3American Journal of Clinical Nutrition, 2012; 95 (2): 437.
4Diabetes Care, 2012; 35 (5): 976.

"What should I do: 30 minutes of exercise or 10,000 steps a day?" (2024)

FAQs

"What should I do: 30 minutes of exercise or 10,000 steps a day?"? ›

What is 10000 Steps Equal To? “But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”

What should I do 30 minutes of exercise or 10,000 steps? ›

Working out for 30 minutes five days per week will help you reach the recommended benchmark. In addition, exercising also helps train the body in various ways, as you perform low to high-intensity exercises. But if one does not have time, or is sick and thus cannot exercise, they can just walk 10,000 steps a day.

Do I need to exercise if I walk 10000 steps? ›

Of course, walking 10,000 steps—roughly four to five miles, depending on your stride length—is still great exercise, and a perfectly good daily goal; it's just not an automatic fitness cure-all. “If walking is the only element of your fitness plan, your results will be very limited,” Cote cautions.

Does exercise count towards 10000 steps a day? ›

By adding 30 minutes of exercise (approximately 3,000 steps) that gets us to around 10,000 steps," Gordan said. He also added that when it comes to walking, more is better for your health.

Are steps more important than working out? ›

So 10,000 steps or 30 minutes of regular exercise, who wins the big battle of fitness? Well, no one. It's a matter of choice and convenience, because both provide common benefits of improving your overall health. In fact, whether you choose to walk or exercise, both can help you burn calories, helping with weight loss.

Has anyone lost weight walking 10,000 steps a day? ›

To lose weight by walking, you have to burn off an extra 500 calories a day to lose a pound a week. Most people burn around 300 to 400 calories by walking 10,000 steps.

What is better gym or walking? ›

According to research published in the journal BMC Public Health, a walk outdoors is better for your body and mind than pounding the treadmill.

What's more important steps or active minutes? ›

Your step count on your Fitbit may be one indicator of your activity, but Fitbit active minutes are an even better indicator of daily activity than steps. 1 Active minutes will tell you if you're getting enough of the right kind of activity to reduce health risks and build fitness.

Should you count steps as exercise? ›

Well, when you do the math, 10,000 steps works out to approximately five miles. That's a number said to help reduce certain health conditions, such as high blood pressure and heart disease. Your daily step count also contributes to the CDC's recommendation of at least 150 minutes of moderate exercise per week.

How quickly will I lose weight if I walk 10000 steps a day? ›

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.

What exercise is equivalent to 10000 steps a day? ›

What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.

What will happen if I walk 10000 steps a day for a month? ›

Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.

How many steps equals 30 minutes of exercise? ›

For example: 30 minutes gardening x 131 steps/minute = 3,930 steps.

Do steps around the house count? ›

Does walking around your house count as exercise? Any movement you do can help you become more physically active. When answering this question, you need to ask yourself: What is my goal? If you simply want to move around more, then yes: Walking around your house is exercise.

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

How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.

Is walking a good enough form of exercise? ›

The short answer is yes. “Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. “The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week. It doesn't really matter how you get that.

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 much weight can I lose in 1 month by walking 10000 steps? ›

To lose weight by walking , you have to burn off an extra 500 calories a day to lose a pound a week. Most people burn around 300 to 400 calories by walking 10,000 steps.

How much I should walk to slim down? ›

People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.

Is morning walk better than exercise? ›

Studies have found that 1 hour of brisk walking can increase your life expectancy by 2 hours. Regular morning walks can also help you: Feeling better. Lower the risk of heart disease, stroke, diabetes, and certain types of cancer.

What is the best form of exercise? ›

Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. Aim for 150 minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or classes like step aerobics.

Does walking tone your arms? ›

Walking will help a great deal to tone your feet and leg muscles. Incorporating a few movements and exercises into your walking motion will also tone your biceps and triceps. If you need to have more defined arm muscles, walking activities will come in handy.

What exercise gives you the most steps? ›

Average Steps per Mile
  • 1 mile = 2,200 average steps walking at a pace of 20 minutes per mile.
  • 1 mile = 1,800 average steps jogging at 12 minutes per mile.
  • 1 mile = 1,600 steps running at 10 minutes per mile.
  • 1 mile = 1,400 steps running at 8 minutes per mile.
  • 1 block = 200 average walking steps.
Dec 11, 2020

What is the best number of daily steps? ›

And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day.

What is the best step count per day? ›

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 many miles is 10 000 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.

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

A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride.

How many steps a day without exercise? ›

The average U.S. adult takes 3,000 to 4,000 steps per day, which is the equivalent of about 1.5 to 2 miles. Walking less than 5,000 steps each day is considered sedentary.

Why am I not losing weight walking 10,000 steps? ›

However, without understanding your net caloric balance, walking 10,000 steps, 15,000 steps, or even 20,000 steps a day might not be enough to cause any meaningful fat loss or improvements in body composition. To achieve fat loss, you need to burn more calories than you get from your food.

How many steps a day for rapid weight loss? ›

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 to lose 5 pounds a week by walking? ›

The ideal target for weight loss is walking 5 miles a day. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. Build up to walking 5 miles a day gradually. If you have a high body mass index BMI, and you're carrying a lot of excess weight, your calorie burn rate will be much higher.

Can exercise replace walking? ›

It is true that strength training and walking are both forms of physical activity. Both have their own unique benefits, but neither can replace the other.

What happens to your body when you walk 10000 steps every day for 30 days? ›

Improves cardiovascular health: Walking is a cardiovascular exercise that gets the heart rate up and increases blood flow throughout the body. This can help to improve heart health, reduce the risk of heart disease, and lower blood pressure and cholesterol levels.

What happens if I walk everyday for a month? ›

7 Things That Happened When I Made Myself Go For A Walk Every Single Day For A Month. For a such simple, approachable activity, walking certainly does deliver some remarkable health benefits. Studies show that a daily brisk walk can help lower blood pressure, reduce belly fat, increase energy levels, and improve mood.

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

In order to lose 2 pounds a week, it is recommended to take 10,000 steps a day. This is equivalent to about 5-6 miles and should be taken over the course of the entire day. The amount of energy you burn during this amount of walking is estimated to be 400 to 500 calories a day.

How do I convert exercise minutes to steps? ›

Time spent doing activity x step conversion factor for activity = total step count for activity. So, if you did 20 minutes of yoga, your steps would be calculated in the following way: 20 minutes x 45 steps per minute = 900 steps.

What is the equivalent of 30 minutes walking? ›

Depending on how fast you walk, walking 30 minutes a day is roughly equivalent to walking 1.5-2 miles (2.5-3.5 kilometers).

How many minutes is 1 mile walking? ›

The average “usual” walking speed works out to walking one mile in 20.6 minutes, while walking a mile at the average maximum walking speed would take 13.48 minutes. Therefore, this data suggests that the average middle-aged walker can walk a mile between 13 minutes and 30 seconds to 20 minutes and 36 seconds.

Does walking burn belly fat? ›

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.

Does walking in place still count as steps? ›

And walking in place TOTALLY counts. The secret to Housewalking is sneaking extra steps into your everyday life. Think of how often you sit throughout the day when you could be stepping!

Is walking in place as good as a treadmill? ›

In a study published by the Medicine & Science in Sport & Exercise journal, participants who walked in place for an hour burned an average of 258 calories, compared to roughly 304 calories for people who walked on a treadmill.

Where do you start to lose weight first? ›

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

Can I lose 20 pounds in 2 months by walking? ›

At a weight loss rate of ½ -1 pound per week, it will likely take you at least 20 weeks to lose 20 pounds. Losing weight at this pace is safe and will help you keep the weight off long term. To accomplish a weight loss of ½ - 1 pound per week, try to burn an extra 250-500 calories per day by walking.

How to lose 10 pounds in a hurry? ›

To lose 10 pounds, a person can follow these steps.
  1. Follow a low-calorie diet. Share on Pinterest A low-calorie diet is recommended when trying to lose weight. ...
  2. Avoid junk food. Junk foods are: ...
  3. Add lean protein. Lean protein helps build muscle. ...
  4. Move more. ...
  5. Try high-intensity cardio. ...
  6. Add weights. ...
  7. Eat fewer carbs. ...
  8. Reduce bloating.
Apr 13, 2018

How long does it take to see results from walking? ›

After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!

Will I get fit if I walk everyday? ›

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

Can walking tone your stomach? ›

Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.

Is it better to run or walk 10,000 steps? ›

Bottom line, both can burn a lot of calories. If you're getting 10,000 steps a day easily, you don't have to feel obligated to start running. Instead, you can burn more calories by adding hills, increasing the incline, speeding up, and shooting for more steps.

What exercise can replace 10000 steps? ›

10 Alternatives to 10,000 Steps
  • Biking. Biking is easy on the joints and it promotes leg strength and balance. ...
  • Swimming. Like biking, swimming is also a low-impact alternative to walking or running. ...
  • Elliptical. ...
  • Interval training. ...
  • Weight lifting. ...
  • Kickboxing. ...
  • Dancing. ...
  • Tennis.
Oct 10, 2019

How many steps a day to lose 30 pounds? ›

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 many steps a day to lose belly fat? ›

People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.

How many miles is 10,000 steps equal to? ›

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.

Top Articles
Latest Posts
Article information

Author: Edmund Hettinger DC

Last Updated:

Views: 6058

Rating: 4.8 / 5 (78 voted)

Reviews: 85% of readers found this page helpful

Author information

Name: Edmund Hettinger DC

Birthday: 1994-08-17

Address: 2033 Gerhold Pine, Port Jocelyn, VA 12101-5654

Phone: +8524399971620

Job: Central Manufacturing Supervisor

Hobby: Jogging, Metalworking, Tai chi, Shopping, Puzzles, Rock climbing, Crocheting

Introduction: My name is Edmund Hettinger DC, I am a adventurous, colorful, gifted, determined, precious, open, colorful person who loves writing and wants to share my knowledge and understanding with you.