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Walking is often recommended as an approachable and enjoyable exercise for people looking to lose weight. But if you\u2019re wondering what your daily step count should be to support weight loss, the answer is less straightforward than you might think.<\/p>\n
\u201cIf you do 10,000 steps a day and change nothing else, you may lose weight,\u201d says Lawrence Cheskin, M.D., F.A.C.P., chair of nutrition and food studies at George Mason University<\/a>, adjunct professor of medicine at Johns Hopkins Department of Medicine<\/a>, and coauthor of Weight Loss for Life: The Proven Plan for Success<\/a>. \u201cBut weight loss is variable and dependent on many other factors such as activity level, portion sizes, and food choices.\u201d<\/p>\n Meet the Experts: Lawrence Cheskin, M.D., F.A.C.P., chair of nutrition and food studies at George Mason University<\/a>, adjunct professor of medicine at Johns Hopkins Department of Medicine<\/a>, and coauthor of Weight Loss for Life: The Proven Plan for Success<\/a>; Joyce Shulman, co-founder and CEO of Jetti Fitness<\/a> and author of Walk Your Way to Better<\/a>; Anthony J. Wall<\/a>, senior director, global business development for the American Council on Exercise (ACE<\/a>) and a certified personal trainer; Milica McDowell<\/a>, D.P.T. author of Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity\u2015One Step at a Time<\/a><\/p>\n \u201cLosing weight by adding a walking practice to your life, or increasing your daily step count, can result in a gradual process which is actually a good thing, as research<\/a> shows that slower weight loss tends to be more sustainable,\u201d says says Joyce Shulman, co-founder and CEO of Jetti Fitness<\/a> and author of Walk Your Way to Better<\/a>.<\/p>\n \u201cCounting steps is useful because you can monitor yourself every day, but if the number of steps are your primary driver, you may not make the gains you expected,\u201d says Anthony J. Wall<\/a>, senior director, global business development for the American Council on Exercise (ACE<\/a>) and a certified personal trainer. \u201cWhat\u2019s effective is the frequency, intensity and duration of your activity. Focusing on steps is helpful for overall health, but it\u2019s irrelevant if you\u2019re slowly strolling around a museum all day.\u201d<\/p>\n Ahead, learn more about the daily step count you should be aiming for if you\u2019re looking to lose weight, plus the other factors to keep in mind.<\/p>\n How many steps should you take a day?<\/p>\n Plenty of research has shown that walking can have significant health benefits<\/a>, including improving blood pressure, supporting healthy cardiovascular function, improving sleep quality, and maintaining bone density. But while you\u2019ve probably heard that you should take 10,000 steps a day, it turns out that number is somewhat arbitrary; it originated in 1965 with the marketing of a pedometer<\/a> sold in Japan under the name \u201c10,000 steps meter.\u201d<\/p>\n That number has become ingrained in our health consciousness, but it turns out that fewer steps may have benefits, which is great news if you struggle to meet the 10,000-step mark. A recent study<\/a> found that in older women, 4,400 steps a day lowered mortality rates, compared with less active women, who took 2,700 steps. Another study<\/a> in people ages 38 to 50 found that 7,000 steps was associated with a lower mortality rate. \u201cIf you\u2019re looking at steps for improved health and better life expectancy, roughly 7,000 steps seems to be the sweet spot<\/a>,\u201d says Cheskin.<\/p>\n If 10,000 steps is not a realistic daily goal for you, don\u2019t be too quick to throw away walking altogether. \u201cThe reality is that every step counts and every mile matters,\u201d says Shulman.<\/p>\n How many steps do you need for weight loss?<\/p>\n \u201cWeight loss is not about the number of steps, it’s about the consistency of walking,\u201d explains Milica McDowell<\/a>, D.P.T. and author of Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity\u2015One Step at a Time<\/a>. \u201cFinding a way to walk more is key to losing weight with walking. If you can commit to walking three to five (and more like five to six) days a week, the consistency of the behavior matters a lot more than the steps per day.\u201d<\/p>\n It is impossible to make one generalized statement of how many steps is ideal for all people to lose weight, says Shulman. \u201cIn fact, the answer is far simpler: more than you are taking now.\u201d If you increase your physical activity (and don\u2019t increase your calorie intake) in the absence of confounding medical or metabolic issues, you should slowly but surely lose weight, explains Shulman.<\/p>\n Although there\u2019s no one-size-fits all recommendation because factors such as age, gender, and activity levels play a role in weight loss, one study<\/a> showed that people who lost a greater than 10 percent weight loss over 18 months did about 10,000 steps per day. Another study<\/a> found that 30 minutes a day of moderate to vigorous physical activity translated to about 7,900 steps for males and 8,300 steps for females.<\/p>\n But it\u2019s not only the number of steps that count; duration and intensity are important, too. \u201cIt can\u2019t just be a stroll from the kitchen to the bedroom. You need to walk at a pace that raises your heart rate,\u201d says Wall. Aim for 150 minutes of moderate-vigorous activity<\/a> per week. Moderate-vigorous means it\u2019s slightly difficult to talk, not that you\u2019re panting and can barely take your next breath. To gauge intensity, the talk test<\/a> is an easy way to tell if you\u2019re in the zone. \u201cIt\u2019s a self-perceived scale so you don\u2019t need any special equipment,\u201d says Wall. \u201cYou should be able to talk, but not in full sentences.\u201d<\/p>\n Looking at the big picture matters, too, when it comes to making changes for weight loss. \u201cTake a few days to monitor your habits,\u201d says Cheskin. \u201cWhere do you stray? Identify small things that you can change. For example, instead of saying something vague like you\u2019re going to eat better, tell yourself, \u2018I\u2019m going to eat a piece of fruit instead of cake.\u2019 It\u2019s the specific, measurable and trackable steps that help you lose weight along with moving more.\u201d<\/p>\n Tips for incorporating more walking into your day: <\/p>\n \u201cStart with one small modification at a time, whatever that looks like to you,\u201d says Wall. \u201cConsistency is what will give you gains over time.\u201d It\u2019s best to structure walks into your day, whether they\u2019re 30 minutes or broken into smaller chunks, if that\u2019s what fits into your schedule.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n \u201cMake sure you have a new pair of walking shoes to support you on the journey,\u201d suggests McDowell.<\/p>\n Get extra steps in by:Taking the stairsGoing the long way to the bathroomMaking multiple trips to the car for groceriesPacing when you talk on the phoneWalking up and down along the sidelines at your kids\u2019 activitiesPark at the far end of the parking lotGet off of the bus two steps early<\/p>\n![\"Google\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/google.1467f37.svg\")
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