Amazing Weight Loss Benefits Of Walking 20,000 Steps A Day

What are the health benefits of walking 20,000 steps a day?

Walking 20k steps per day is a good way to stay fit.

Walking 20,000 steps a day can–

  • Helps to burn more fat, 
  • Improves cardiovascular health and 
  • reduces your risk of developing some diseases.

But, what amount of workouts do you need for a fit and healthy body?

In this article, you will understand the benefits of walking 20,000 steps per day.

I will also show you how to set yourself up for success by incorporating it into your daily routine. 

By doing so, you will not only build muscle and burn fat but also start feeling better about your health.

Health benefits of walking 20,000 steps a day

Health benefits of walking 20,000 steps a day

Most fitness enthusiasts don’t take walking seriously and think it won’t help in weight loss or it is not an effective physical activity.

But, a report published in CDC named The Physical Activity Guideline For Americans advocates:-

“That moderate-brisk physical activity for 150 minutes a week or an intense physical activity of 75 minutes a week–reduces the risk of many chronic diseases, like cancer, diabetes type-2 and other cardiovascular diseases”.

Although walking 20k steps a day seems a lot for most people, many are willing to try it also!

When you walk 20,000 steps a day, it will only do good for your health and will burn more calories.

So, what are the health benefits of walking 20,000 steps a day?

  • In 20,000 steps an average person will cover 10.4 miles a day, which will help you maintain body weight.
  • This means you will walk almost 60-64 miles walking 6 days a week.
  • Walking improves your cardiovascular health by increasing blood circulation.
  • Brisk walking has proven to increase life expectancy according to the Mayoclinic study.
  • Your sleep, memory, and mind also improve by walking daily.
  • Daily walking strengthens your back, legs, and abdominal muscles.
  • It also improves stamina, flexibility, endurance, and energy levels.
  • Walking helps in the movement of joint fluid to joint cartilage which provides nutrients and helps to support joint muscles.

Calories burned in walking 20,000 steps

20k is a lot of steps to walk, but it’s definitely going to burn more calories in the process!

Walking is the easiest physical activity and doesn’t require any equipment, just a good pair of shoes will do the job!

So, how many calories you will burn in 20000 steps?

An average American individual weighing 160 pounds and walking 20,000 steps (10.64 miles) at 4 mph will burn 1013 Kcal. Your body weight, speed, stride, and height also play a factor in the number of calories you burn.

How many miles is 20,000 steps

Numerous factors decide how many miles you will cover in 20000 steps!

Things like your age, height, terrain, body weight, etc.

So, how much are 20k steps in miles?

At a brisk pace of 4 mph, a 170-pound person of average height will cover 20000 steps in 10.64 miles.

Weight (Pound)StepsTotal Distance ( In miles)
Source: the calculator site

How can I increase my daily steps?

Just like in other physical workouts you start slowly, and build your rhythm, and stamina.

And once your muscles get used to these workouts, then you increase your workout and keep on adding more repetitions.

Similarly in walking start slow, like normal jogging then increase your pace after you feel comfortable.

Some tips to increase walking steps-

  • Before you start an intensive long walk, always consult any physiotherapist whether you are fit or not.
  • Try to walk with your friends or partner, this will make sure you walk more steps than normal.
  • Listening to music will improve your mood as it releases a chemical Dopamine, which gives you the chills and makes you feel energized.
  • Set a fixed walking time for yourself, as walking 20k steps will take 100-120 minutes.
  • Use a pedometer or any health tracker app to calculate your steps, and make it a habit of adding 500 steps more every day.

Is it healthy to walk 20k steps a day?

Is it healthy to walk 20k steps a day

Every day in your nearby locality or jogging track, you see people roaming around, sweating it out, but they don’t lose a single pound! Why?

Because their walking is not intense, they are very casual and do not take walking as an active workout session!

But, you will argue that they are walking for 30-40 minutes, so how come they are not able to see any significant change in their body weight?

I have seen how walking 10k -20k steps every day improves your health!

Even 3 years back I used to walk only 3000 to 4000 steps per day and my workout was also not regular.

But when I started walking 10000  to 15000 steps per day my health started to improve and I saw many changes, like-

  • My body felt lighter
  • Walking speed increased
  • Without changing a whole lot in my diet, I maintained a healthy weight
  • My breathing improved, which helped me in climbing stairs regularly.
  • Knee health also improved

When your goal is to maintain a healthy weight and you don’t like weight training, walking 20000 steps a day is a perfect option for you.

Final thoughts

So, what are the health benefits of walking 20,000 steps a day?

The major benefit is that your overall health improves, it burns 1013 calories (Kcal), and your endurance, stamina, and flexibility also increase.

Even if you are not able to walk 20k steps, try to walk at least 10k steps for starters, and once you see the changes you can easily cross 20k steps a day.

Finally, if you like to add something or have any doubt just write to us.


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