For as long as I can remember, 10,000 steps per day has been the benchmark, touted as the golden standard for a healthy and active lifestyle. From fitness trackers to health apps, the baseline daily step count has sat at 10k, and I’ve always fallen just short.
When you WFH, or WFC (work from couch) for 75% of your waking hours, pounding the pavement just isn’t as appealing as it should be. It’s dark, it’s rainy, and MAFs is calling.
Enter, treadmill walking.
Walking on a treadmill can be a convenient and effective way to rack up some steps. But how long do you need to walk on a treadmill to achieve 10,000 steps?
The Importance of Walking 10,000 Steps
10,000 steps is a goal that was popularized by the Japanese pedometer company, Yamasa Tokei Keiki, in the mid-1960s.
The company marketed a pedometer called the “Manpo-Kei,” which translates to “10,000 steps meter.” 10,000 steps wasn’t a scientifically proven benchmark, it was just a catchier product name.
And it worked. The pedometers took off, and eventually, 10,000 became the global baseline for step counters. 65 years later, and 10k is everywhere: from Fitbits to Apple Watches, leading consumers to believe that the very number was the end-all-be-all for walking goals.
With that being said, research has since found that racking up those steps doesn’t hurt. In fact, it helps.
![How to make sure your steps count on an under desk treadmill. Instead of wearing your watch on your wrist, wear it on your ankle.](https://wearemaincharacters.com/wp-content/uploads/2023/05/How_To_Make_Sure_Your_Steps_Count_On_Treadmill_SONTER-1160x773.png)
The Benefits of Walking 10,000 Steps
Walking 10,000 steps per day has numerous health benefits. These include:
- Weight loss: Walking 10,000 steps per day can help you burn calories and lose weight. A 160lb person can burn approximately 400 calories by walking 10,000 steps at a moderate pace. This can help contribute to a calorie defecit and drop some weight.
- Cardiovascular health: Walking is a cardiovascular exercise that can help improve heart health. Walking 10,000 steps per day can help lower blood pressure, reduce the risk of heart disease, and improve cholesterol levels.
- Mental health: Walking is a low-impact exercise that can help reduce stress and improve mood. Walking won’t solve the world problems, but it can boost endorphins, which are feel-good chemicals in the brain.
How Long to Walk on a Treadmill for 10,000 Steps
So we know racking up 10,000 steps a day is a great way to improve your health and fitness.
But how long does it take to reach this goal on a treadmill?
In this section, we’ll explore the factors that can affect the time it takes to walk 10,000 steps on a treadmill, including pace and speed, incline, duration, and interval training.
Pace and Speed
The pace and speed at which you walk on a treadmill is what’s going impact the time it takes to reach 10,000 steps.
I’m 5’2, and it takes me 1 hour and 26 minutes to achieve 10,000 steps while walking at a speed of 5km/hour.
However, it’s important to note that everyone’s walking speed is different, and factors such as age, fitness level, and height can all affect your stride length and steps per minute.
Incline
Walking on an incline can increase the time it takes to walk 10,000 steps on a treadmill.
This is because walking uphill requires more effort than walking on a flat surface. Adding an incline of 1-2% can increase the calorie burn and make your workout more challenging.
However, it’s important to start with a lower incline and gradually increase it over time to avoid injury.
Interval Training
Interval training is a great way to make your treadmill workout more challenging, but it can increase the time it takes to reach 10,000 steps. This involves alternating between periods of high-intensity exercise and periods of rest or low-intensity exercise.
For example, you could do a 30-second sprint followed by a 30-second rest, or a 1-minute walk followed by a 1-minute jog. This can help you burn more calories and improve your cardiovascular fitness.
Factors to Consider
When it comes to achieving 10,000 steps on a treadmill, there are several factors to consider.
- Age and Fitness Level: Younger individuals and those with a higher level of fitness will generally be able to complete the steps in a shorter amount of time than older individuals or those with a lower level of fitness.
- Weight and Height: Taller individuals will generally take fewer steps to cover the same distance as shorter individuals, while individuals with a higher weight may need to work harder to achieve the same results as those with a lower weight.
- Stride Length: A longer stride length means you will take fewer steps to cover the same distance, while a shorter stride length means you will take more steps. It is essential to find a stride length that is comfortable for you to maintain over a more extended period.
Tips for Walking 10,000 Steps on a Treadmill
Walking on a treadmill is a convenient and effective way to achieve your daily goal of 10,000 steps.
Here are some tips to help you make the most out of your treadmill walking experience.
Warm-up and Cool-down
Before starting your treadmill walking session, it’s important to warm up your muscles to prevent injuries. Start with a slow walk for 5-10 minutes to get your blood flowing and your muscles warmed up. After your walk, take some time to cool down by gradually slowing down your pace and stretching your muscles.
Comfortable Shoes
Wearing comfortable and supportive shoes is crucial for a successful treadmill walking session. Research the best trainers for walking treadmills and invest, your arches will thank you later. I’d recommend the HOKA’s – not only are they beautiful, but they are designed specifically for walking, so really do the trick.
Variety
To keep your treadmill walking routine interesting and engaging, mix up your routine with different inclines, speeds, and intervals. Try walking at a higher incline for a few minutes, then lowering it and increasing your speed for a few minutes.
Audio Books
Listening to audio books or a decent playlist can make your treadmill walking session more enjoyable and engaging. Choose something that makes time feel less like it’s on the go-slow.
Walking 10,000 steps per day is a great way to maintain a healthy body and well-being, but only if you can manage to rack them up. If you’re bored after 600 steps, 10k is going to be a slog.
To achieve 10,000 steps on a treadmill you’re going to need to walk for around 75 minutes at a moderate-intensity pace of 3-4 mph. Make it easier with something in the background.
Do that, and you’re on to a winner.