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How Many Calories Does Walking 12,000 Steps Burn? Tips For Reaching Your Goal
SummaryWalking 12,000 steps burns approximately 400-600 calories daily, aiding weight loss. Combined with a calorie-conscious diet, this routine can help individuals lose 1 pound every 10 weeks effectively.
Beyond mere transportation, walking is a route to better health and fitness. With the upsurge of fitness wearables like trackers, one can count how many steps were undertaken with great ease. Of the highest, yet totally attainable objectives is 12,000 daily steps. The question remains how many calories is it good for and why? Let us discuss the science on the number of step counts as well as calorie burn.
Why walk 12,000 steps a day?
Walking 12,000 steps is often regarded as a golden benchmark for those looking to boost their fitness levels, maintain weight, or even shed a few pounds. The origins of the 10,000-step goal trace back to a Japanese pedometer in the 1960s, but research now supports higher step counts for added benefits. Walking is a low-impact exercise that improves cardiovascular health, supports mental clarity, and strengthens muscles.
A daily goal of 12,000 steps equates to roughly 6 miles of walking, depending on stride length and pace. This makes it an achievable yet impactful target for many.
Calorie burn does not have a fixed number. Your weight, pace, terrain, and stride length all influence how much energy you expend. On average, walking 12,000 steps burns between 400 and 600 calories. Let's break it down:
Body Mass
The bigger the body mass, the higher the calorie burning as the energy to move them increases with their size.
Pace
Walking quickly at 4 miles per hour would take in more calories than a stroll.
Intensity and Terrains
Up hill or rugged terrain walking elevates calorie burning even further.
Harvard Health Publishing reports that a 155-pound person walking at 4 miles per hour burns approximately 298 calories per hour. This would equate to approximately 600 calories if one walks 12,000 steps at this pace.
How to Personalize Your Step Goal for Your Weight Loss Journey
To personalize your calorie estimate, use the following formula:
1. Know Your Steps Per Mile: In general, 2,000 steps is a little over a mile, though this can vary by height, and stride length can vary, as well.
2. Calories Burned Per Mile: Most people can burn between 80-100 calories per mile.
3. Multiply by Miles Walked: If 12,000 steps equate to about 6 miles, then multiply calories burned per mile by 6 to get an estimate.
For example:
- A 125-pound person burns about 85 calories per mile, for a total of 510 calories for 6 miles.
- A 185-pound person burns about 120 calories per mile, for a total of 720 calories for 6 miles.
Benefits of Walking
While burning calories is a compelling reason to take up walking, the advantages of walking extend much further than calorie burn.
Walking daily helps reduce the chances of heart diseases and hypertension. Walking is known to relieve stress and change moods. Regular steps make the legs stronger and flexible at the joints.
Tips to Reach 12,000 Steps
Daily 12,000 steps may be a challenging goal, but splitting it into small steps can help achieve it:
- Start with 7,000-8,000 steps and increase the number gradually.
- Park your vehicle further away from entrances, use the stairways, or walk at times on the phone.
- Use fitness trackers or Smartphone apps to track your steps.
- Walking with a friend keeps you motivated and accountable.
- Walk in different routes and on different terrains to keep walks interesting.
Is Walking 12,000 Steps Enough Exercise?
Walking is an excellent foundation for fitness, but a well-rounded routine also includes strength training and flexibility exercises. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity activity weekly, alongside two days of strength training. Walking briskly for 30 minutes daily as part of your 12,000 steps, you’ll meet these guidelines and enjoy additional benefits.
Walking 12,000 steps may be a foundational element of a healthy lifestyle, but remember that each person's fitness needs are unique. Activity should be guided by age, health goals, and fitness levels. Consult with a healthcare provider to tailor a routine that fits your personal circumstances.
Walking 12,000 steps a day is more than a fitness milestone; it is the gateway to better physical and mental health. With the burning of 400-600 calories, strengthening of your heart, and sharpening of your mind, you take significant strides toward a healthier you. Whether you are a fitness enthusiast or a beginner, let every step count.
Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019
A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss. Analysis of Family Medicine. 2008
Calories burned in 30 minutes for people of three different weights. Harvard Health Publishing. 2021
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