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How Long Does It Take To Walk 7000 Steps?

Updated: May 28

How long does it take to walk 7000 steps? That depends on your pace. 7,000 steps are about 2.5 miles.

 how long does it take to walk 7000 steps?
How long does it take to walk 7000 steps?

If you tried to build a fitness routine in the past, you might have heard that walking is a good place to start because it is accessible to most people.

In recent years, many Americans have developed sedentary lifestyles.

The Centers for Disease Control and Prevention (CDC) says that about 1 in 2 Adults and 77% of High School students don’t get enough aerobic physical activity. Inactivity is associated with obesity, diabetes, and heart disease.

The CDC also estimates that obesity-related illnesses cost the US healthcare system billions of dollars yearly.

As a health and fitness coach, I have seen first-hand how walking can help people lose weight and improve their overall health.

You've probably heard that walking is a good goal to start with, and that is true.

But who has the time to count their steps daily?

In this article, let's take a look at walking 7,000 steps a day and how to increase your daily step count, and the benefits you can gain from it.

Keep reading to learn more about walking and its many benefits.

Table of Contents

Why 7,000 steps?

Dr. Lee found that In 1965, a Japanese company invented a device called Manpo-kei which means '10,000 steps meter'. This name was a marketing tool that made people think they should walk 10,000 steps daily [1].

Later, 10,000 steps became the standard for exercise, promoted as the magic number people should walk to stay healthy.

Between 2011 and 2015, Dr. Lee conducted a study where all the participants were older women who wore tracking devices called accelerometers.

This study found that the mortality rate progressively improved before leveling off at around 7,500 steps/day.

Another study was conducted involving 2,110 adults. Researchers found that the participants who took at least 7,000 steps per day had a 50% to 70% lower risk of mortality [2].

Although 10,000 steps can be a good fitness goal, aiming to get at least 7,000 steps a day can provide significant health benefits.

How Long Does It Take To Walk 7,000 Steps?

According to Gundersen Health System, at a moderate pace (80 steps per minute), it would take approximately 88 minutes or 1 hour and 28 minutes to walk 7,000 steps. And 125 minutes or 2 hours and 5 minutes to walk 10,000 steps.

Since the walking pace varies from person to person, they also included a chart for three walking paces to help you get a rough estimate. Check out the chart below.


Slow Pace:

2 mph (60 steps/min)

Moderate Pace

3 mph (80 steps/min)

Fast Pace:

5 mph (100 steps/min

























Benefits of Walking Everyday

Walking is a low-impact form of exercise.

Aside from a lower risk of mortality, walking has many health benefits, including:

  1. Improved cardiovascular health: Walking helps improve cardiovascular health by strengthening the heart and lungs, increasing circulation, and it reduces the risk of heart disease and stroke.

  2. Increased endurance and energy: Regular walking can increase endurance and energy levels, making it easier to perform daily activities and reducing fatigue risk.

  3. Helps with weight management: Walking is an effective way to burn fat and maintain a healthy weight. It can also help reduce body fat, particularly in the abdominal area.

  4. Reduced the risk of chronic disease: Walking lowers the risk of chronic diseases like high blood pressure, diabetes, and cancer.

  5. Improved bone and joint health: Walking helps improve bone density and joint health, reducing the risk of osteoporosis and other bone-related conditions.

  6. Boosts mood and reduces stress: Walking can improve mood and reduce stress. Our body releases endorphins, the body's natural feel-good chemicals.

  7. Enhances cognitive function: Regular walking can enhance cognitive function and diminish the risk of cognitive decline in older adults.

  8. Supports overall health and longevity: Walking daily can support overall health and longevity by reducing disease risk and improving overall fitness and wellness.

  9. Walking is convenient and accessible to most people.

How You Can Get More Steps In?

If you struggle to reach the 7,000 steps goal, try these tips:

Avoid commuting.

If your destination is just a few minutes away, walk instead of driving or taking public transportation.

Take the stairs.

Avoid using an escalator or elevator. If you have an opportunity to take the stairs, do so. Even if you only climb a few steps at a time, those steps add up.

Take a walk around the block.

If you have some time to kill, go for a walk around the block. Even if you don’t want to exercise, just walking can help reduce stress and improve your mood.

Take the longer route.

If you are walking somewhere, take the longer route. You’ll walk more and get in some extra steps.

Walk during breaks.

If you work in an office or attend school, try walking during your breaks. Even a few minutes of walking adds up to your goal.

Get off the bus or train one stop early.

If you ride the bus or other form of public transportation, get off at an earlier stop than normal. You’ll still get to where you need to go, but it will mean more walking.

FAQs About How Long Does It Take To Walk 7000 Steps

Is it good to walk 7000 steps a day?

Walking 7000 steps daily can significantly improve your health and lower your risk of mortality by 50 to 70%. Walking is also a low-impact exercise and is accessible to most people.

How many steps can you get in when walking for 30 minutes?

According to Gundersen Health System, the estimated number of steps you might walk is:

  • Slow pace: 2,000 steps for 33 minutes.

  • Moderate pace: 3,000 steps for 38 minutes.

  • Fast pace: 3,000 steps for 30 minutes.

Is 7000 steps a day a lot?

If you walk the 7,000 steps at once, it can be overwhelming. However, spreading physical activity over the day is generally recommended to avoid fatigue and reduce the risk of injury. Try to spread the 7,000 steps throughout the day, depending on your schedule and preferences. What feels doable to you? Is 5-10 minute spurts doable a few times per day? Do you prefer to set aside 30-60 minutes at one time? Do whatever works best for your calendar 🙂

What to do next?

If you have been trying to get physically active, how does walking sound now? Is it something you feel like you can start including?

Walking is a low-impact exercise that you can do at any time and in most places. Start where you are at now and build up to your goal. Is 7,000 steps daily a good place for you to start? Only you can decide what is best for your body.

Once you are in the habit of taking steps daily, try to add a few more steps to continue building until you get to that 7,000 or even 10,000 steps. You can also add other types of physical activity and staying active by adding in a variety of activities will keep your body guessing.


About the Author

Alexa Hanshaw

Alexa Hanshaw is a health and stress management coach who helps women be the CEO of their stress. She empowers her clients to push past the confusion of the health and wellness industry to create lifestyle habits that bring them energy and work with their bodies instead of against it.

Join her free Facebook group, Be the CEO of Your Stress, and follow her on Instagram, Facebook, and Youtube for quick, easy & healthy tips on stress, health, fitness, nutrition, sleep, and how to stay mindful!

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