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How Many Steps Should I Walk Daily to Lose Weight?

runner shoesExercise is an important component in the weight loss equation. It augments dieting efforts by ensuring that the body burns more fat for energy. Although there are many effective weight loss exercises, walking is a cheap, fun and safe option for most people. Including it into your daily exercise routine can be an effective way to lose weight. To develop a good walking program for weight loss, you will need to set goals. That can start with something as simple as setting a target number of steps to walk daily. 2823

How Many Steps Should I Walk Every Day to Lose Weight?

If you buy a fitness tracker from a top rated brand like Fitbit, chances are that it will encourage you to walk 10,000 steps a day, which translates to roughly 5-miles per day and about 500 calories burned. This target goes back to the 1960s when pedometers were first sold in Japan with the name “manpo-kei”, which is loosely translated as a “10,000-step meter”. Over the years, many researchers used the “10,000 steps a day” standard to investigate the health benefits of walking and found it to be a good number that was beyond most people’s average level of physical activity. As a result, this became universally accepted as a good starting point for people who want to begin walking for fitness. It is even recommended by many health organizations, including the American Heart Association. What’s more, most people looking to lose weight rarely hit the 10,000 steps marker, making it a motivating challenge. 2824

How to Reach Walking Targets for Weight Loss

If you are trying to lose weight through walking, it is possible to track the number of steps taken each day by wearing a pedometer or smart activity tracker. Such a device may be worn as a wristband or belt clip-on. It will measure every step you take, be it around the house, office, or at the park when exercising. 2825

Once you have a pedometer to track your workouts, start small and work your way up to the 10,000 steps mark. You can increase your walking duration by several minutes longer with each passing week to gradually meet your target without risking overworking your body. Therefore, don’t give up if your daily trekking does not meet the recommended number of steps. 2826

In addition, you don’t necessarily have to walk 10,000 steps daily to reap health benefits. The Center for Disease Control and Prevention recommends adults to get 150-minutes of moderate exercise like brisk walking every week. The CDC’s recommendation averages between 7,000 and 8,000 steps a day, which can also be a reasonable target while working towards losing weight. 2827

The key to reaching your target steps when walking for weight loss is finding ways to fit walking into your daily routine. Everyone has a different schedule and commitments vary for one person to the next. Therefore, there is no single way to get in more steps during the day. This may involve walking to work, alighting at an earlier bus stop, taking the stairs instead of the elevator, parking further away from stores, or adopting a dog to take on walks. 2828


Completing 7,000 to 10,000 steps daily is a feasible goal if you decide to walk for weight loss. With the help of a pedometer or other fitness-tracking gadget, you can keep track of how many steps you get to reach each day. Remember to avoid overexerting or injuring yourself by working up to your target gradually. Lastly, if you have a history of heart disease or experience pain while walking, it may be prudent to speak to a health expert before starting your weight loss program. 2834