5000 Steps a Day: Benefits, Research + Tips

Photos by Marques Jackson Photography.

By Marnie Kunz, CPT

Is 5,000 steps a day enough to be healthy? While 10,000 steps a day is often extolled as the magic number to enjoy good health, 5,000 steps also have benefits. According to recent research, taking 5,000 steps a day may have more advantages than people realize. 5,000 or more steps per day can increase your lifespan, help maintain a healthy weight, and more. In this article, we’ll delve into the science behind taking 5,000 steps a day, examine ways to get your steps in, and offer tips from a trainer on maintaining a healthy amount of steps.

Counting Steps

Steps per day refers to the number of steps you take daily, including walking, running, or stepping during workouts. With the explosion in popularity of fitness trackers and apps, counting steps has never been easier. And it’s become one of the most common ways to measure progress with fitness programs. 

Related Post: 15 Best Running Apps That Are Free

Steps can be part of your daily activities - such as walking to lunch, doing laundry, or cleaning the house. These steps are part of NEAT - non-exercise activity thermogenesis - which includes all activities we do in daily life that are not eating, sleeping, or exercising. NEAT greatly affects maintaining a healthy weight and lifestyle, and your step count is one way to monitor your NEAT.

Related Post: What is NEAT? Non-Exercise Activity and Weight Loss

Benefits of 5000 Steps a Day

According to researchers, taking 5,000 steps a day offers many health benefits, improving your heart health and reducing your risk of premature death. In fact, the study of more than 226,000 people worldwide demonstrated that just 4,000 steps per day was enough to reduce the risk of early death. 

Here are some of the benefits of taking 5,000 steps a day:

• Improved heart health.

• Reduced risk of diabetes, heart disease, and high blood pressure.

• Improved cardiovascular fitness.

• Reduced risk of premature death.

Sedentary lifestyles are one of the biggest health risks of our time. According to the World Health Organization, insufficient physical activity is responsible for 3.2 million deaths each year - the fourth most frequent cause of death worldwide.

Taking at least 5,000 steps a day can boost your activity level and lessen your risk of many diseases and conditions linked to a sedentary lifestyle.

Related Post: Sitting Is the New Smoking: How to Combat the Effects

Recommended Steps Per Day By Age

You may have heard that 10,000 steps per day is recommended for everyone to enjoy better health. You may not need that many steps to reap the benefits of walking and staying active. Recommended daily steps vary based on age, sex, and fitness level.

Longevity is one factor that can determine your recommended step count. According to researchers, for adults ages 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day, meaning that more steps than that provided no additional benefit for longevity. And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. 

For cardiovascular benefits and preventing disease, you may only need 4,000 to 5,000 steps per day to start feeling the benefits. Your activities can alter this as well, as swimming, biking, weightlifting, and other exercises may not increase your step count but will improve your heart health and fitness level.

Related Post: Recommended Steps Per Day by Age

Tips From a Trainer on Step Count

When you set a step goal, talk to your doctor or a trainer about what amount is best for your age, health, and fitness level. Start slow and build your step count gradually as you improve your endurance. Here are some tips to help you improve your step count and boost your health:

• Walk more to do errands. Instead of driving everywhere, walk to do some of your chores. This could be walking in a large shopping center or mall or walking to a store in your neighborhood.

• Take the stairs instead of the elevator. Stair steps give you more steps and a bonus strength workout for your legs and glutes. 

• Walk your dog. Dogs make enthusiastic walking partners, and you’ll both have better health. 

• Walk with a friend or family member. Having someone to talk to can make your walks more fun and keep you accountable. Set a regular walking date and stick to it. 

• Sign up for a local walk or run. Charity walks, 5Ks, and other events give you a measurable goal to train for and will keep you motivated even on days when you’re tired or the weather is bad. 

• Try a treadmill desk. If you work long hours and can’t get away from your desk, bring your walk to the office with a treadmill desk. Start slowly and add a little more time to your daily walks as you progress. 

FAQs

How many miles is 5,000 steps?

Your height and walking terrain influence your exact step count. A general guideline is that about 2,000 steps equals a mile. This translates to 2.5 miles for walking 5,000 steps per day. You can use an activity tracking device or app to measure your step count for a more exact number. 

Is 5,000 steps a day good for weight loss?

Yes, taking 5,000 steps a day can help you lose weight. Your weight loss progress depends on your activity level, metabolism, and the amount of calories you consume each day. Adding intensity to your workouts - such as running for some of your steps - can speed up the weight loss process. 

How many steps equal 1 mile?

About 2,000 steps equals one mile. Your stride length and height can influence this number. You can use a pedometer, fitness tracker, or fitness tracking app to determine your exact step count per mile. You can also measure your step count manually by doing one lap around a standard 400-meter track and counting your steps. Multiply your step count for one lap by four to get your estimated step count for one mile. 

Do you track your steps each day? Share your workouts with us by tagging @Runstreet on Instagram to get cheered on. If you need a training plan to help you reach your step and fitness goals, head to the Runstreet Training Center.

Happy stepping to you!😊

Related Posts: I Tried 10,000 Steps a Day for a Month: Here’s What Happened, Recommended Steps Per Day by Age

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.