Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
When it comes to walking for weight loss, many of us automatically set a challenge to walk 10,000 steps a day. While there is nothing wrong with this, have you ever considered that a 20,000 steps a day weight loss plan could work just as well if not even better than doing 10,000 steps?
Keep reading to find out how many steps you need to walk to lose weight, what walking every day can do for you, how you can manage to walk 10 miles a day, and much more.
Fun fact: Did you know that the first pedometer/step counter was actually invented by Leonardo Da Vinci? Over the years, this invention went through many changes as pedometers were modernized to help count steps to distances between landmarks in major cities and determine the distance and pace used by marching armies.
Regarding how many steps you need to take in a day to lose weight, many people will automatically say 10,000 steps. However, this doesn’t actually have any scientific backing to it.
In a study that was published in 2019, researchers found an average of just 4,400 steps a day could actually help older women lose weight. Increasing the steps to 7,500 a day helped improve mortality rates (4).
According to an article by The Washington Post, the notion that we need to walk 10,000 steps a day actually came about thanks in part to the 1964 Tokyo Summer Olympics and one researcher’s brilliant marketing strategy (9). Soon after the Olympics, a Japanese company designed their first step counter.
To get people to be more active and buy their new product, the company used the slogan “10,000 steps per day” as a means of marketing their step counter. The strategy worked and today, almost 60 years after this slogan was coined, people continue to echo the slogan as the answer to the question of how many steps you need to walk in a day for better health and weight loss (18).
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So how many steps should you take each day to lose weight and improve your health?
According to the researchers in the above mentioned study, increasing your daily steps by a mere 2,000 can lead to positive health outcomes, particularly if you lead a sedentary lifestyle (4).
As there is no specific equation that determines how many steps equate to how many calories burned, it is advised to concentrate on your walking pace. So, a 155-pound person who walks at (6):
The faster you walk, the more calories you will burn and the more steps you take, the better it will be for your health. Make it your goal to safely walk more briskly and cover more distance by walking more steps in a day.
Yes, it can be.
From the numbers above, it can be seen that walking helps burn calories, which can equate to weight loss. Also, the faster and further you walk, the more calories you will burn. Therefore, a walking 20,000 steps a day weight loss plan could be a fantastic idea for anyone who wants to get rid of those stubborn extra pounds.
However, if you are typically sedentary, or quite unfit, it would be sensible to aim for a lower target that is more suitable to your individual level. To determine where you lie in terms of physical activity and how much you currently walk, the Tudor-Locke and Bassett steps per day classification can be used. This states that (18, 13):
While weight loss is the most common reason why many people would choose to do a 20000 steps a day weight loss challenge, it is not the only benefit. Here are some other advantages to trying this challenge:
One 2014 study showed that participants burned an average of 400 calories while walking for 50 to 70 minutes a day, 3 days a week for 12 weeks. While the steps in this study were not counted, taking up a walking 20000 steps a day weight loss challenge could help lead to a loss in subcutaneous and visceral adiposity (fat) (7).
We might not be able to determine 20000 steps a day calories burned per person, but we can guarantee that this exercise will burn energy allowing you to shed not only belly fat but overall body weight and fat
While you do not necessarily have to walk all 20k steps each day, seeing the number of steps increase per day is rewarding and can boost serotonin. Getting out of the house too could also help combat bad thoughts and feelings.
For better results, try combining walking and meditation (at the same time) as a way to combat stress. Try doing some mantra meditation by repeating your manta(s) or choice every few steps (15).
It is also one of the workouts that has been shown to help improve asthma symptoms in the long term (5). If you are suffering from asthma, please first ask your doctor if 20000 steps a day weight loss exercise plan is a viable option for you.
Read more: 5000 Steps: Calories Burned, Benefits, and How to Set Up a Routine
Researchers have found that walking reduces the risk of cardiovascular events by 31% and cuts the risk of dying by 32% (24).
Remember to first consult your doctor and if they give you a go ahead, start slow and work up to doing the 20000 steps a day weight loss plan.
Walking with good posture – tall and straight without arching your back, eyes forward and chin parallel to the ground, with shoulders back and relaxed – could also help give you better sitting posture
In conclusion, walking can improve cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress.
Starting a 20000 steps a day weight loss challenge can be daunting, especially if you are new to it, i.e. don’t often walk a lot. However, this does not mean that you cannot do it. Here are some simple and unique ways that you can incorporate in your life to help you kickstart your walking 20000 steps a day weight loss goal.
If you are not used to walking this can be quite hard on you. Instead reduce your goal and work up to the ultimate long-term goal of 20000 steps. Start with 5000 and slowly work your way up increasing the number by 300 to 500 steps weekly.
In the same way we give ourselves study or work breaks to stretch or check out social media, why not use this time to take a short walk instead? Not only will this help add to your steps count, but it will also leave you feeling rejuvenated for your next reading/working sprint.
If you leave further from work and use public means, you can opt to alight further away from your usual station and walk to work thus adding up your steps for the day.
Not only does walking burn more calories than standing, but it also places less pressure on your back eliminating the issue of developing low back pain.
Please note – If you have balance, back, or joint problems, you should probably avoid this option. A treadmill desk may make your problems worse than they already are causing more pain and discomfort.
Allowing your children to play outside not only builds your relationship with them, but it also helps improve their motor skills, promotes creativity, curiosity and critical thinking and can also enforce positive behavior patterns (17).
Instead of cutting the blood supply from your fingers by carrying all the bags at once, take multiple trips. Extra points to you if you have to go up and down the stairs for this. It might be tiring but the eventual health and physical benefits are certainly worth it.
Plan your days so that way you have ample time to walk throughout the day. You can do 10,000 steps in the morning and an extra 10,000 steps in the evening.
Give yourself a one or two day break to allow your body, especially your legs time to rest. Walk as little as possible on these days – you can choose to binge watch your favourite shows, read a book, or just nap.
If you want to completely overhaul your diet for something else, eating plans such as the Mediterranean diet (16), and plant-based diets such as a vegan or a vegetarian diet could be great options to try out that offer many positive health benefits (3) (1).
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There is no specified number of miles that you should be walking to stay healthy. However, according to Harvard Medical School, we should try to walk for 30 to 45 minutes nearly every day to stay healthy (10). The number of miles you can cover in this time all depends on your stride length and how much effort you put into the activity.
According to a 2011 study by the International Journal of Behavioral Nutrition and Physical Activity, healthy adults can take anywhere between approximately 4,000 and 18,000 steps a day (all dependent on how active they are) (12).
If we assume that 10000 steps equals 4 to 5 miles (depending on stride length), healthy adults with shorter strides can walk anywhere between 1.6 to 7.2 miles a day. If we use this same calculation, choosing to walk 10 miles a day could equate to walking 20000 steps a day.
If you choose to take on the 20000 steps a day weight loss plan, here are some things that you can expect to see:
Doing this consistently over time can help with weight loss and management. However, it’s important to remember that sustainable weight loss requires a multi-faceted approach that considers factors such as
Also ensure that you are drinking more water. Water not only keeps you hydrated while walking long distances, but it temporarily boosts metabolism which helps burn more calories.
If you are wondering how long it will take you to see results from your 20000 steps a day weight loss exercise plan, it might take anywhere from two weeks to a month. Remember that we don’t all lose weight at the same pace.
Factors such as starting weight, calorie intake, food quality, sleep levels, stress levels, loss of water weight, and mode of measuring your weight can all affect the number you see on the scale.
Instead of looking at how much weight you are losing every morning or every week, choose to concentrate on getting in your steps daily and over time you will see changes in your weight, how your clothes fit, your overall health and more.
There is no specific number that every person burns per step. It is best to look at the number of calories burned cumulatively at the end of your walking workout instead of a step-by-step count.
Using a step counting app or inputting the distance and time walked in a reputable calorie counting/fitness can help determine how much energy you burn while doing this specific exercise and others.
Read more: Calories Burned In 20,000 Steps: Is It Enough for Weight Loss?
No, it is not. At least not for a big chunk of the population. According to a study published in 2019, many people generally walk about 8,500 steps a day, with the very active people taking around 12,500 steps. Thus 20,000 is too much for many people to accomplish.
Yes, it is. Some would even consider 20000 steps a day too much exercise especially if done daily.
Yes, walking 20k steps a day is extremely active.
No, it is not. While walking a lot does have a lot of benefits, walking 20,000 steps a day is too much for most people (11). Doubling this to 40,000 is definitely an impossibility.
Remember that something as small as 2500 to 4000 steps a day can improve your cardiovascular health, improve both mental and physical health, lower weight, and much more (20).
A 20000 steps a day weight loss plan is a great low intensity workout that works great for anyone who does not wish to go to the gym but still wants to lose weight. Like every other workout plan, it works best if you plan and dedicate yourself to the process.
Aside from weight loss, this workout plan can also help build discipline, improve your mental health, improve your social circle (you can join a group of people who enjoy walking), improve your digestion, balance, and much more.
If you have an issue with your joints or are suffering from a chronic illness, please speak to your doctor before undertaking this workout. Walking is indeed a low impact workout, but some illnesses may make it harder to do, especially if you want to undertake such a big challenge.
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