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How Long Does It Take To Get 10,000 Steps? [Walking For Weight Loss]



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so if you're looking to achieve some

type of weight loss goal by

upping your steps you're probably

wondering how long it'll actually take

to get that

coveted 10 000 step mark per day today

i'm breaking down how long it actually

takes to get to this 10 000 step mark

each day as well as how you should

actually be getting these steps

in in order to achieve a weight loss

goal in today's video alright guys if

you're new to my channel and you don't

know who i am

my name is autumn and i'm a certified

clinical nutritionist with my master's

nutrition human performance

on my channel i'm typically talking

about the science back and holistic

methods that you can use in or achieve

your wellness dreams so if you have a

wellness goal in mind make sure you

subscribe

okay but first we need to talk about the

elephant in the room which is is 10 000

steps really even what you should be

working toward

last year i did a video with wheezy

waiter on his experience with getting 10

000 steps in per day

as well as how it's really not even

meaningful

that 10 000 says per day in fact the

amount of steps you get in each day can

really vary while still achieving that

weight loss goal and although again that

10

000 mark really is kind of meaningless

it's just a nice round number

what i do generally like about it is

that it is a good active goal to shoot

for

so if you are getting 2 000 steps per

day then you could just slowly inch your

way up to that 10 000 step per day by

adding in

a thousand steps each day every week so

the first week upping it to three

thousand steps and then the next week

four thousand steps that's a really

great way to slowly incorporate this so

you actually have sustainable

long-term results because particularly

if

weight loss is a goal especially if

you're in more of the beginning stages

of your wellness journey

walking is a really great tool and i

actually typically recommend it over

running but one of the main reasons why

walking is so beneficial especially for

weight loss is because it does help to

reduce that serum cortisol level which

is our stress hormone

and higher levels of cortisol something

that we know is directly related to

weight gain around the belly and i've

talked extensively about

this specific topic if you want to check

out more of the details of this video

right here but also something that i

haven't really talked about before when

it comes to walking versus running

especially for weight loss specifically

not athletic goals but weight loss

is that if your body isn't metabolically

flexible yet which means you aren't

really effective at using

fat versus carbohydrates as a fuel

source and switching back and forth

between those easily then i found that

with a lot of my clients when they start

to incorporate running in order to

achieve a weight loss goal

ultimately their sugar cravings go way

up and they end up over

consuming the types of foods that

actively work against their goals

and this makes sense because when you

are running you're going to have that

higher heart rate your body's going to

require more of the blood glucose in

order to fuel it

and if you aren't efficient yet at using

fat as a fuel source you're going to be

solely relying on that glucose and as

you burn through that energy source

through running your sugar cravings in

order to rebalance that blood glucose

are going to go skyrocketing where

walking is inherently going to have a

much lower heart rate which means that

you're going to more easily be able to

use

fat during this workout rather than

tapping into your blood glucose or your

glucose stores

so those sugar cravings aren't going to

go skyrocketing up and this isn't to say

that running is awful there are really

some great benefits of

including a balanced routine of running

and sprinting

namely improved heart rate variability

and athletic performance

but specifically for weight loss running

might not be your best

tool because of the increased cortisol

and because of the increased sugar

cravings that typically result okay so

now

how long does it actually take to get to

these 10 000 steps the main factor that

will determine how long it takes is

really how many steps you're taking per

minute so in other words if we're

talking about walking are you a fast

walker or

are you a more leisurely walker you can

find some of these charts online that'll

show you like if you walk three miles

per hour how many steps you're going to

be taking

a minute or every 15 minutes or every 60

minutes and these are going to be

averages of course

i mean when i was looking at the charts

i noticed that there was a pretty big

discrepancy between

what it is that i know i get per on

average 60 minutes versus what it was

saying but we can at least use this as a

good rule of thumb for determining

roughly how long it should take for

example if you're walking at around

three miles per hour which is a fairly

leisurely pace then you're going to be

getting roughly 6 900 steps in 60

minutes

where if you were to up that to walking

five miles per hour then you're going to

be getting roughly a little over 14

000 steps for every 60 minutes and then

running especially running at a faster

pace is going to provide the most steps

per minute so if you're running seven

miles per hour which is roughly about an

eight and a half minute mile then

according to these charts you can get

over

20 000 steps for that same 60 minutes so

you can see why the idea of

incorporating running is really

intriguing especially if you are trying

to achieve a step goal or if you are

trying to

achieve that weight loss goal because

there's that argument of you get more

bang for your buck and this is where

i've seen the

common mistake of immediately going to

incorporating a lot of endurance

training i mean i've been there i used

to run marathons i just run half

marathons and triathlons i know how it

can almost be a little bit addictive to

see those steps going up and being like

okay i'm gonna incorporate

another run so that i can get to 30 000

steps tomorrow and most of us

have a lot of chronic stress within our

life that chronic stress that's going to

rapidly increase those cortisol levels

not to mention most of us are really

sleep deprived which that is going to

cause us elevated cortisol levels the

next day but we're just constantly

layering on these stressful factors like

that we already have from our life

paired with the fact that we don't get

the proper rest and repair that most of

us

need and then add on top of that a

higher cortisol producing workout that

you're incorporating every single day

then this is just going to chronically

lead to those elevated cortisol levels

that really hinder the weight loss goal

i mean this is one of the main reasons

why i had quit running

cold turkey for multiple months because

i was first and foremost focused on

balancing my hormone levels

now that i've gotten those basic

necessities addressed it's only been

since then that i've incorporated a

little bit more cardio in

a very balanced manner so that i can now

work on additional athletic performance

goals which is why right now you'll see

i have my fitbit back on it's because

i'm working on a little heart rate

variability test for myself i'll update

you guys on that in the future

so if you are at the point where you're

just using walking right now which is a

fantastic really great

option and if you're walking around that

leisurely three miles per hour pace

it's going to take you roughly an hour

and 40 minutes to get all those sets in

now if you're at the point where you

incorporate a couple times per week a 30

minute run

then you'll be able to get those full 10

000 sets just with that run

now if you are utilizing the walking

strategy there's a couple ways to break

this

up i personally prefer to go on one

longer walk in the morning first just

helps to make it so i get warmed up for

my workout also helps to just add some

energy to my day first thing in the

morning so this can range anywhere

between

20 to 45 minutes first thing in the

morning then around lunchtime i might

add in another 20 or 30 minute walk for

a break

typically this in itself can get me to

around that 10 000 steps but i found

from here what works really well for me

and keeping my energy levels high and

feeling good

is adding in a couple five minute breaks

just after i finish a task for work

like going on a five minute walk down to

the end of my block or back i mostly

work from home now

i don't believe that a step tracker is

fully necessary all the time but it can

at least in the beginning

show you roughly how much activity is

necessary in order to achieve the step

goal you're looking for so it's where

you can use something like an

apple watch or a fitbit if you are

looking to just get that baseline

understanding

i've personally found that the phone

isn't always reliable i know that it has

the health app in there that will track

your steps

but i found that it can be really off so

if you do want a little bit more of an

accurate idea of how many steps you need

then i would go for a step

counter that you can use for a couple

months to get an idea of what activity

level is needed and then once you have

this down you can completely ditch that

step tracker all together now if you're

looking to incorporate

walking or achieve a weight loss goal

make sure you check out three common

walking mistakes i see all the time with

this video right here

also if you're new to my channel and you

love the science backed information make

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come out with new videos every tuesday

and thursday alright guys thanks so much

for tuning in and i'll see you my next

video