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Is 5000 steps a day OK?

A study conducted in 2011 revealed that healthy adults can easily take between 4,000-18,000 steps per day. Walking 5,000 steps a day is a more realistic goal compared to 10,000 steps.

elitesports.com - Will I Lose Weight Walking 5000 Steps a Day? - Elite Sports

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No doubt, walking is a great physical activity that aids in weight loss and provides multiple health benefits. It is probbly the easiest way to burn calories since it can be performed everywhere.

However, the question remains: how many steps should you walk to lose weight? Are 5,000 steps enough? Or do the number of steps have to be increased?

Come and learn whether it is possible to lose weight by walking 5,000 steps a day or not in this read.

1. How Does Walking Cause Weight Loss?

Many people think that walking is not as effective as other weight loss exercises. However, it’s not true. Walking can actually play a significant role in reducing weight. But the amount of weight you lose depends on the number of steps and the pace at which you walk. “To lose weight, you must walk enough to burn more calories than you intake. ” If your walking steps and speed are enough to achieve this, you will lose weight over time.

2. Number of Calories Burned by Walking

An average person weighing 160 pounds can burn 40 calories per 1,000 steps. According to the American Council on Exercise, an average person can burn around 3,500 calories per week by walking 10,000 steps. However, the number of calories burned from walking depends on many factors such as:

Bodyweight

Speed of walking

Nutrition

Generally, the more you walk at high speed and the healthier you eat, the more weight you will lose.

3. Can Walking 5000 Steps a Day result in Weight Loss?

Yes, walking 5000 steps a day can indeed help with weight loss. Walking even 2,500 steps a day will result in weight loss. Although 5,000 steps are considered less active compared to 10,000 steps, it can still create the calorie deficit required to achieve weight loss. You will definitely burn the fat, but at a slower pace. Walking 5,000 steps a day can help you lose half a pound per week.

Walking 10,000 steps can help you lose one pound per week.

4. Calories Burned with 5000 Steps

The number of calories burned may vary depending on factors such as gender, weight, height, speed of walking, etc. On average, a male weighing 70 kg can burn about 210 calories by walking 5,000 steps in 30 minutes. Calories Burned by Step Count and Weight (2400 steps per mile, Height 5’5 and under) Steps for Count & Weight Weight 120 lb (55 kg) 140 lb (64kg) 160 lb (73 kg) 180 lb (82 kg) Steps 5000 138 158 181 204

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Calories Burned by Step Count and Weight (2200 steps per mile, Height 5’6 TO 5’11) Steps for Count & Weight Weight 120 lb (55 kg) 140 lb (64kg) 160 lb (73 kg) 180 lb (82 kg) Steps 5000 138 158 181 204

5. Why 5,000 Steps is Better than 10,000?

A study conducted in 2011 revealed that healthy adults can easily take between 4,000-18,000 steps per day. Walking 5,000 steps a day is a more realistic goal compared to 10,000 steps. Although walking 10,000 steps a day is considered a magic number for getting fit, it may not be enough to cause weight loss if you are not walking fast enough. “The more steps you walk at high speed, the more calories you burn.” People who set 10,000 steps as a target goal will often walk at a lower intensity to reach their goal. However, people who set a lower target goal, i.e. 5000 steps a day mostly do it at a higher intensity. Ideally, walking at moderate to high intensity works better in burning fat and improving overall health.

6. Time Required to Complete 5000 Steps

Generally one mile takes 15-20 minutes to complete and includes 2,000 steps. Hence, completing 5,000 steps roughly requires 45 minutes to complete. You can cover 100 steps per minute if you are walking at a moderate or higher intensity. In this way, you could cover 1,000 steps in just 10 minutes. It has been found that a person briskly walking only for 30 minutes can burn 100 to 200 calories depending on the body weight. And a 30 – 45 minute brisk walk roughly equals 3,000 - 5,000 steps.

7. How to Burn More Fat With 5000 Steps

The following steps can help you burn fat effectively even with only 5,000 steps.

7.1. Find Intensity by Calculating Heart Rate

If you want to burn more calories with 5000 steps a day, it’s important to calculate your heart rate first to find the appropriate walking speed. It will help you know whether the intensity of your pace is high enough to reach the fat-burning zone or not. According to a study, losing weight requires you to work at 50 to 70 percent of your maximum heart rate.

To calculate your maximum heart rate, subtract your age from 220.

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Another easy way is to use a heart monitor with an activity

7.2. Work on Resistance Training Alongside

To encourage weight loss through walking, it is important to work on strength and resistance training as well. However, this does not necessarily require working out at a gym and lifting heavy weights. This can be done at home by practicing burpees, push-ups or squats, etc. Such training can help improve your metabolic rate and burn more calories in less time. “Studies have shown that doing both aerobic and resistance training together result in better glucose stabilization in diabetic people compared to doing both of them alone.” Try doing resistance training at least twice a week to achieve better results.

7.3. Focus on Nutrition:

Eating responsibly combined with walking is essential for losing weight. Walking only leads to weight loss if you eat healthily. So, make sure to consume the proper number of calories as it can affect whether you will be able to safely create a calorie deficit or not. Taking even one high-calorie meal can cancel out the number of calories you have burned from walking. Hence, limit intake of food rich in fats and carbohydrates. Instead, consume a greater percentage of whole grains and plant-based food.

8. How to Complete 5000 Steps a Day

8.1. Do Shorter Walks

Instead of doing one long walk to complete 5,000 steps, try doing 2-3 shorter walks a day. It will help you complete your daily target without being exhausted. Try walking 1,000 steps after every 1-2 hours.

8.2. Involve Walking in Your Daily Tasks

Including slight variations in your daily lifestyle can help you walk more each day. Start with making small changes such as:

Take stairs instead of elevator

Walk while talking on the phone

Take evening strolls to the grocery stores

Try to walk to your workplace etc.

8.3. Stay Committed:

Don’t get distracted by anything and stick to your routine. Consistency is the key to reaching any goal.

8.4. Use Pedometer:

Always keep a pedometer with you to keep a track of your steps. It helps to know where you stand and how much more you need to walk to meet your daily target.

9. Takeaways

elitesports.com - Will I Lose Weight Walking 5000 Steps a Day? - Elite Sports

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