Hitting that elusive 10,000-step mark likely means getting in steps throughout the day, not just in a single walk, but how much time does it actually take?
Walking 10,000 steps a day -- an often-recommended goal from fitness experts -- can prevent illness and prolong life. Numerous studies have shown that walking provides major health benefits, including a lower risk for heart disease and many types of cancer including breast, endometrial, colon, liver and others.
Walking can also help with common aches and pains, like arthritis. A 2022 study found that people with osteoarthritis of the knee aged 50 and older who walked regularly had less frequent knee pain. Regular walking can also help with back pain, especially recurring lower back pain, a 2024 study found.
The benefits aren't just physical -- mental health is also improved by walking, according to the American Psychological Association. People who walked two and half hours a week -- the amount of exercise recommended by the U.S. Centers for Disease Control and Prevention -- cut their risk of depression by 25%.
While 10,000 steps per day is a common goal to set in your fitness tracker, studies have shown you can get health benefits from walking just 30 minutes per day. At least 7,000-8,000 steps per day is recommended by the CDC for optimal health.
We spoke with two personal trainers to find out the best way to begin a walking routine, tips to reach the goal of 10,000 steps per day (about 5 miles) and how long it takes to walk those 10,000 steps.
Lauren Ippolito, a certified personal trainer and yoga teacher, recommends starting small. If you start out trying to hit 5 miles per day when you haven't been exercising regularly, it may be too overwhelming and keep you from doing anything at all, she says.
"Set your time frame: Decide how many days per week and how many minutes per walk," says Ippoloito, who founded Jala Hot Yoga. If you're new to exercise, start with 10 minutes three to five days a week, and "make sure you're consistent and you hold yourself accountable," she says.
If you already exercise regularly, start with a frequency and pace that makes sense for your body and slowly build up to your goal.
Marcus LaPiana, a certified personal trainer, agrees starting cautiously is the key. "Start on a flat surface, and check your breath. If you walk a short distance and you're out of breath, there may be underlying health factors that you need to consider. But always start slowly so you don't get injured, and you can always progress from there. And make sure you have good walking shoes!"
Hitting that elusive 10,000 mark likely means getting in steps throughout the day, not just in a single walk. There's so many things you can do, Ippolito says, to squeeze in steps during a busy day:
Depending on your pace, it can take an average of one and a half to two and a half hours to walk 10,000 steps in a single outing.
Other factors that can affect how long it will take you to walk 10,000 steps, according to Ipollito, include:
Yes, you can lose weight by walking, Ippolito says. "Of course weight loss depends on a lot of factors too, but if you're doing 10,000 steps regularly and at a brisk pace, it can aid in weight loss."
If weight loss is the goal, she suggests adding in speed or incline intervals for a portion of your walk. For example, try speed walking for 30 seconds, then walk at a regular pace for 30 seconds, and continue alternating for five minutes. Do at least three of those five-minute intervals of increasing speed or increasing the incline on a treadmill to give your cardiovascular system a workout boost.
LaPiana suggests doing a walk in the morning before breakfast if you want to use walking to boost weight loss.
"If you do your walk in a fasted state, that will step up your weight loss because your body is burning fat calories instead of the food calories it would have burned after eating," he says.
The same factors apply here: terrain, fitness level, height, weight, and other individual traits. But, it's likely for most walkers to get in 5,000-8,000 steps in an hour on a relatively flat surface with an average fitness level.
"You can do it in 60 minutes if you keep consistent and walk at a brisk pace," Ipollito says. "I don't think it would take someone too long to meet that goal, actually. The body responds very quickly, especially the heart and the lungs, if you're consistent with your walking practice."