The amount of time it takes to walk 10,000 steps depends on factors like your height, stride length, and speed. On average, it may take 1.5 to 2 hours while walking on a flat surface.
Walking 10,000 steps per day is a popular fitness goal that could help you increase the amount of low to moderate intensity activity you do weekly.
Limited research has examined the average amount of time it takes to walk 10,000 steps, and there’s no single method for getting your daily steps in.
For instance, you may choose to walk 10,000 steps in one session. Or, you might decide to go on several shorter walks during the day.
However you choose to get your steps in, walking around 10,000 steps may have several health benefits, such as lowering your risk of all-cause mortality, metabolic diseases, and cardiovascular diseases.
Keep reading to learn more about how long it takes to walk 10,000 steps daily and how to incorporate walking into your daily routine.
What factors can influence your walking speed?
Many factors can contribute to how long it takes you to walk 10,000 steps. Some of these may include:
- age
- height
- fitness level
- stride length
- walking speed, such as a slow walk, jog, or run
- terrain surface, such as pavement, dirt trail, ice, or sand
- weather conditions, such as strong winds, snow, and hot weather
- slope angle, such as a flat road, hills, or stairs
Your general health condition may also contribute to your walking speed and how many steps you can take in one session.
For example, you may have to break up your daily steps into several sessions if you’re recovering from an injury or have a health condition that impacts your cardiovascular fitness or physical mobility.
Connect with a healthcare professional or a physical therapist if you’re unsure how to increase your daily steps. They can help you develop a plan that’s safe, effective, and manageable.
Few studies have measured the average time it takes people of different age groups, heights, and fitness levels to walk 10,000 steps per day. But some studies can help provide a rough estimate of time and distance.
A 2024 review compared different physical activity guidelines from public health organizations. One of these was the 10,000 Steps Program, based in Australia.
The authors calculated the average time for adults to walk 10,000 steps by converting steps into kilometers (km). The average stride length was 0.8 meters (m), so 10,000 steps was the equivalent of 8 km (4.97 miles).
To walk 10,000 steps daily, the authors found that it ranged slightly by age:
- 20 to 29 years: 98.5 minutes
- 40 to 49 years: 93 minutes
- 60 to 69 years: 99.6 minutes
A 2020 review also calculated the average time it took for older adults to walk 10,000 steps. On average, adults ages 60 years and older walked 100 steps per minute, which is equivalent to 100 minutes for 10,000 steps.
Given these figures, the average amount of time it takes to walk at a moderate pace on flat ground is between 1.5 to 1.75 hours.
However, it’s important to remember that these are just estimates.
Limited research has examined the time it takes to run 10,000 steps.
However, data on the average 5 km race running times compiled by the International Association of Athletics Federations (IAAF) and RunRepeat.com might help infer the average 10,000-step running time.
The chart below presents the approximate average time it might take females and males of different age groups to run 8 km (4.97 miles), assuming the same running speed as during the race:
| Age (years) | Female | Male |
|---|---|---|
| younger than 20 | 61 minutes | 50 minutes |
| 20 to 29 | 62 minutes | 53 minutes |
| 30 to 39 | 64 minutes | 55 minutes |
| 40 to 49 | 66.5 minutes | 56.5 minutes |
| 50 to 59 | 70 minutes | 58.5 minutes |
| 60 and older | 78 minutes | 65 minutes |
It’s important to note that these figures are just estimates based on average race times. Generally, running steps cover more distance than walking steps, so you may have to run slightly longer than 8 km to reach 10,000 steps.
Remember, you can combine your total running and walking steps to hit a 10,000 daily step goal.
There’s no single way to walk 10,000 steps each day. The important thing is that you try to stay active daily, which may include walking 10,000 steps or not.
If you want to walk your 10,000 steps in one go, consider listening to a music album, playlist, or podcast, or walking with a friend. On the other hand, unplugging is a great way to engage in mindful walking and relieve stress.
Since you’ll be walking a longer distance, this is also a great way to explore new streets, areas, and parks in your neighbourhood, or the countryside, if this is accessible to you.
If you choose to break up your walks into different sessions, you can tally up your steps by:
- taking a brisk walk in the morning, on your lunch break, and after dinner
- engaging in a walking meeting with a colleague
- taking work-related, social, or personal phone calls while walking
- walking to do your errands, such as the groceries or going to the post office
- parking further away from the entrance to your destination, such as stores, work, or school
- joining a walking group
- using a walking pad if you have a desk job
Remember, all your steps throughout the day count toward your 10,000-step goal. This includes the steps you take from your room to the bathroom, kitchen, and living room.
Many people aim to walk 10,000 steps daily, but the time it takes can depend on factors like height, walking speed, terrain, and environmental conditions.
If you’re unsure how to incorporate more physical activity into your daily routine, consider speaking with a physical therapist or healthcare professional.