How many steps is 60 minutes of walking? (2024)

Walking is one of the easiest and most accessible forms of exercise. It requires no equipment other than a good pair of shoes. You can walk outdoors or indoors on a treadmill. All you need is a bit of time to devote to walking daily.

But how many steps should you aim for in a 60 minute walking session? Let's take a look at some estimates.

How Fast Does the Average Person Walk?

To estimate the number of steps in 60 minutes of walking, we first need to know the average walking pace.

According to a study published in the Journal of Physical Activity and Health, the average walking speed for American adults is 3.0 miles per hour. This translates to approximately 1.34 meters per second or around 133 steps per minute.

However, this is just an average. Walking speed can vary substantially from person to person based on factors like:

• Age: Older adults tend to walk slower than younger adults. Children also walk at a faster pace.
• Fitness Level: Regular exercisers who walk often can sustain a quicker pace than sedentary individuals.
• Body Composition: Overweight and obese individuals tend to walk slower than those at a healthy weight.
• Terrain: Walking uphill or on rough surfaces will slow down pace versus walking on flat, even ground.
• Purpose: When walking for leisure, people tend to amble. But when walking for exercise, they pick up the pace.

So while 133 steps per minute is a decent ballpark estimate, your personal walking speed could be faster or slower.

Estimating Steps in 60 Minutes

If we use 133 steps per minute as a guide, we can estimate the number of steps in a 60 minute walking session as follows:

133 steps/minute x 60 minutes = 7,980 steps

So for the average walker, 60 minutes of walking would rack up nearly 8,000 steps.

This aligns well with general step targets. Many fitness trackers and health organizations recommend aiming for at least 8,000-10,000 steps per day for health benefits.

For example, the American Heart Association recommends taking at least 7,000 to 10,000 steps daily to:

• Lower blood pressure
• Improve blood sugar regulation
• Boost HDL (good) cholesterol
• Increase energy levels
• Control body weight

With 8,000 steps in one 60 minute bout of walking, you could meet the minimum daily target with just one walking session!

Of course, more steps are even better for health and fitness. But 60 minutes of moderate-intensity walking seems to provide a solid foundation.

Factors That Impact Steps in 60 Minutes

While 8,000 steps is a reasonable estimate for 60 minutes of walking, your personal results will vary based on:

Walking Pace

A faster pace will rack up more steps in 60 minutes compared to strolling leisurely. Here are some estimates on steps based on walking speed:

• 2 mph (17 minute mile): Approximately 5,000 steps
• 3 mph (15 minute mile): Approximately 7,500 steps
• 4 mph (12 minute mile): Approximately 10,000 steps
• 5 mph (10 minute mile): Approximately 12,500 steps

As you can see, picking up the pace significantly increases the number of steps taken in 60 minutes. But you don't have to walk 5 mph to see benefits. Moderate intensity is recommended.

Stride Length

Stride length is the distance between consecutive heel strikes of the same foot. The length of your natural stride impacts the number of steps you take per minute and overall.

For example, someone with a longer stride length will take fewer steps to walk a mile compared to someone with short, choppy strides.

You can increase stride length through practice. Cue yourself to stand tall, engage your core, drive your elbows back, and extend your legs fully with each step.

Elevation

Walking on hills, ramps or at an incline will increase the number of steps. Your steps naturally become shorter and quicker when walking uphill.

Set the incline on 2-3% on a treadmill for extra step count. Or find hilly routes if walking outdoors.

Rest Breaks

Taking short 1-2 minute rest breaks periodically will lower your overall step count versus walking continuously for 60 minutes.

Shoot for few, if any, breaks to maximize steps. But don't overdo it if you're new to exercise. Take rest breaks as needed.

Distractions

Looking at your phone, people watching, stopping to chat, etc. can all impede walking pace and step count. To get the most out of your 60 minutes, try to minimize distractions.

Tracking Steps

To monitor your step count during walking, use:

• A fitness tracker watch or band
• Pedometer
• Fitness app with accelerometer such as Google Fit
• Treadmill display

Recording your data over time provides great feedback on your pace, distance, step count and calories burned per session.

Aim to gradually increase your steps in 60 minutes as fitness improves. But any steps are better than none!

Benefits of 8,000+ Steps Per Day

Getting in at least 8,000 steps per day either through 60 minute walking sessions, other activity or a combination provides excellent health and fitness benefits including:

• Weight control - More steps burns more calories which assists weight loss and maintenance.
• Reduced body fat - Steps performed at a moderate pace helps reduce overall body fat percentage.
• Lower blood pressure - Walking 8,000+ steps helps control hypertension.
• Lower cholesterol - Daily steps help improve the HDL:LDL cholesterol ratio.
• Blood sugar management - Moving more lowers insulin resistance.
• Stronger bones - Walking provides weight bearing activity to build bone density.
• Improved mood - Physical activity releases feel-good endorphins.
• Increased energy - Being active combats fatigue and boosts vitality.

Summarizing 8,000 Step Estimates

In summary, for the average walker, 60 minutes of moderate-paced walking will accumulate around 8,000 steps according to estimates.

However, factors like your personal pace, stride length, terrain and more impact your actual step count. Faster paces, hills and minimizing breaks increase steps.

Shoot for 8,000+ steps in each 60 minute walking session. But any steps are beneficial, especially if new to exercise.

Use a fitness tracker to monitor your pace, distance, steps and calories. Gradually build your fitness so your steps increase over time.

Getting in at least 60 minutes of moderate activity like brisk walking provides excellent benefits for heart health, weight control, reducing body fat, strengthening bones and more. Work up to 10,000+ steps daily for optimal health.

Frequently Asked Questions

Still have questions about steps from 60 minutes of walking? Here are answers to some frequently asked questions.

How fast should I walk to get 8,000 steps in 60 minutes?

A 15-minute per mile pace (3 mph) will achieve approximately 8,000 steps in 60 minutes for most walkers. This is considered a moderate intensity. Speed up or slow down based on your fitness level.

Is it better to get steps all at once or throughout the day?

For health benefits, how you get steps doesn't matter as long as you reach daily targets. But getting in dedicated blocks of walking time helps ensure you meet goals.

Should I use a treadmill or walk outdoors?

Either works! Choose the option you enjoy and will stick with consistently. Varying walking routes outdoors adds interest while treadmills allow you to precisely monitor pace and step count.

What if I can't walk for 60 minutes continuously?

If needed, break up your walking routine into multiple shorter sessions of at least 10 minutes each. Any amount of walking produces benefits. Gradually increase time as your fitness improves.

How many calories does 60 minutes of walking burn?

At a moderate 3 mph pace, a 155 lb person will burn about 300 calories in 60 minutes. Burn rates go up with faster speeds and greater body weight.

Start Walking Your Way to Better Health

Now that you know how many steps equate to 60 minutes of walking, it's time to start clocking your mileage!

Aim for at least 8,000 daily steps of which a 60 minute walk can provide the foundation. But start slow if you are currently sedentary. Any increase in activity provides benefits.

Use a fitness tracker to monitor your pace, steps, distance and calories burned over time. Increase your speed and step count as your fitness improves for greater health gains.

Getting in 60-plus minutes of moderate activity like brisk walking most days of the week is one of the best things you can do for your physical and mental health. The steps add up fast to better wellness!

How many steps is 60 minutes of walking?

The number of steps taken during 60 minutes of walking can vary depending on factors such as pace and stride length. On average, a person can take around 4,000 to 6,000 steps in an hour of walking.

How many minutes of walking per day are recommended?

It is recommended to engage in at least 30 minutes of moderate-intensity walking per day for most healthy adults. This recommendation can help improve cardiovascular health, reduce the risk of heart disease, and contribute to overall well-being.

Is 30 minutes of walking per day enough?

Yes, walking for 30 minutes per day can provide numerous health benefits. It can enhance cardiovascular fitness, aid in weight loss, improve mood, and reduce the risk of chronic diseases.

Can I split the 30 minutes of daily walking into shorter sessions?

Yes, you can split the recommended 30 minutes of daily walking into shorter sessions. For example, you can do two 15-minute walks or three 10-minute walks throughout the day. The important thing is to accumulate at least 30 minutes of walking in total.

Can I walk for 20 minutes instead of 30 minutes per day?

While 20 minutes of walking per day still provides some health benefits, the recommendation of 30 minutes is based on the desired intensity and duration to optimize health outcomes. If you are unable to allocate 30 minutes, 20 minutes can still be a beneficial addition to your daily routine.

Is walking better than running for weight loss?

The effectiveness of walking or running for weight loss depends on various factors such as intensity, duration, and individual preferences. Both walking and running can contribute to weight loss when paired with proper nutrition and a healthy lifestyle. It is important to choose an exercise that you enjoy and can sustain in the long term.

How many minutes of walking should I aim for in a week?

To meet the recommended 30 minutes per day, it is advisable to aim for at least 150 minutes of moderate-intensity walking per week. This can be achieved by spreading out the minutes across several days, such as 30 minutes per day for 5 days a week.

Can walking alone help in losing weight?

While walking can be a valuable part of a weight loss plan, it is important to note that weight loss is influenced by multiple factors, including nutrition and overall energy balance. Walking alone may contribute to weight loss but combining it with a healthy diet and other forms of exercise can yield better results.

Can walking for 60 minutes per day offer additional benefits?

Engaging in 60 minutes of walking per day can provide additional health benefits, such as enhancing cardiovascular fitness, burning more calories, and potentially leading to greater weight loss. However, it is not necessary for everyone to walk for 60 minutes per day to experience positive outcomes. The recommended minimum remains at 30 minutes per day.

How many steps should I aim for in a day?

While the number of steps can vary among individuals, a general recommendation is to aim for at least 10,000 steps per day. However, if reaching this target seems challenging, starting with a goal of 5,000 steps daily and gradually increasing it can still offer health benefits.