Walking 20000 Steps A Day: Actionable Tips & Benefits

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20000 steps a day

How beneficial can walking be? Can walking 20000 steps a day help you lose weight? Find your answers and the easy ways to walk 20000 steps here.

The average American adult walks anywhere between 3000 – 4000 steps per day. That number is nowhere close to the recommended average. The recommended number of steps per day is 10000. 

So, is it okay to walk 20000 steps a day if 10000 is the recommended number of steps? Can walking 20000 steps a day be truly beneficial? How many calories can you lose by walking 20000 steps a day?

How many miles is 20000 steps?

The distance covered by 20k steps depends on the stride length of an individual. On average, if you convert 20000 steps to miles it is approximately 10 miles (16 kilometers) for a male, assuming an average stride length of 2.5 feet (0.76 meters) per step. However, for a female it is nearly 8.2 miles (13.2 kilometers).

How many calories does 20,000 steps a day burn?

It isn’t easy to give a specific number when it comes to expected weight loss from walking 20000 steps a day. The result depends on several parameters like step count and walking speed and many personal factors like sex, body weight, height, age, and current physical condition. 

If you walk for an hour at an average speed of 4 mph, you’ll likely burn:

  • 275 calories if you weigh 125 pounds,
  • 334 calories if you weigh 155 pounds,
  • 400 calories if you weigh 185 pounds.

Healthy living alongside your regular physical activity will help you a great deal.

In addition, you should consider using a calorie calculator to calculate how much you need, burn, and consume to reach your desired results.

The table below lists out the estimated calories burned by walking 20,000 steps based on weight and height.

Calories burned by walking 20,000 steps based on weight and height.

(Note: These values are based on the assumption of a certain number of steps per mile for each height category. Individual results may vary. It’s always advisable to consult with a fitness professional for personalized advice on your fitness and weight management.)

What are the benefits of walking 20000 steps a day?

There are several other health benefits that you can get from walking 20000 steps a day. They are mentioned as follows:

1. Burns belly fat

You can combat belly fat by taking 20000 steps a day. Inactivity can accumulate fat in certain parts of your body, like your belly and hips.

If you follow a good cardio workout routine that includes exercises like walking, you will lose all that accumulated weight from the midsection. Studies have proven that cardio exercises like walking help burn visceral or belly fat more effectively.

2. Improves lung health

Walking is an excellent form of aerobic/cardio exercise. No wonder, it can help improve your lung capacity.

If you aim to complete 20000 steps a day, try to do it at a pace that will raise your breath rate within a safe range. This will automatically improve your lung capacity and oxygen levels in your body.

3. Good for asthmatic people

Aerobic activities like walking can also help people with asthma breathe better. In addition, walking helps manage the symptoms, which makes your life easier.

However, you need to confirm with your physician whether walking 20000 steps daily is good for you. If it’s not, then your doctor can help you with a more viable plan for your weight loss, including a safe number of steps for you.

4. Lowers heart disease and stroke risk

One of the amazing health benefits of walking 20000 steps a day is that it promotes better cardiovascular health.

Walking reduces your risk of having heart disease and stroke. It also helps increase blood circulation and transport oxygen and nutrients to vital organs easily.

5. Improves balance

Walking helps build lower body strength and, consequently, improves balance. This prevents you from falling and lowers your risk of breaking your bones. This is specifically good for older people who need balance.

It may be challenging for them to walk 20000 steps daily; therefore, they can walk shorter steps. 

6. Improves digestion

Walking, for a good distance at a brisk pace, stimulates the digestive tract making food and waste move through your system more quickly.

If you try to complete 20000 steps a day, your gastrointestinal (GI) system will function more smoothly. Moreover, the enhanced blood supply to the guts after every walk can help keep the gut healthy and prevent gut inflammation.

7. Relieves pain

Walking, surprisingly, can help relieve pain. If you suffer from chronic pain or painful conditions like osteoarthritis, walking can help you. You may feel uncomfortable at first, and the pain may be unbearable, but it gets better.

However, you should consult your doctor for advice before starting. You can start at a slower pace with shorter steps and increase it gradually as your body adjusts to the exercise.

8. Strengthens bone

Walking daily can help strengthen your bones and slow down bone loss. Studies [1]PubMed: Walking is related to bone density and rates of bone loss have proven that walking regularly can result in an increase in overall bone density. This, in turn, reduces the risk of osteoporosis and other age-related bone problems.

A walking routine helps to increase collagen production in your body. Collagen is a structural protein that gives bone its strength. It also helps to repair and maintain bone tissue.

If you are walking to improve bone health, make sure that you walk for at least thirty minutes every day. 

9. Reduces the risk of chronic illness

Physical activity helps with overall well-being. Walking 20000 steps a day is bound to improve your overall health. After all, cardio exercises like walking reduce the risks of chronic illnesses like stroke, heart diseases, depression, type 2 diabetes, and some cancers.

10. Better sleep

Engaging in light physical activity an hour or two before sleep helps you fall asleep easily and quickly. You feel more relaxed after walking. While you may feel tired, you’ll feel satisfied.

After walking, you can just take a soothing, relaxing shower to enjoy better sleep quality. When you wake up, you’ll feel refreshed and well rested.

11. Boosts immunity system

Walking 20000 steps a day can help to provide a solid boost to your immune system. After all, walking is an excellent form of cardio that gets your heart rate pulsing and improves blood circulation.

It means that every part of your body, down to the last cell, is replenished with more blood and oxygen. Regular walking reduces inflammation and strengthens antibodies, improving the body’s overall immunity.

12. Relieves stress

Walking as an exercise is known to be extremely beneficial for people with depression, stress and anxiety issues. Walking has been linked to the release of serotonin and endorphins [2]North Dakota State University: Walking Can Help Relieve Stress, a happy hormone that can improve your mood and make you feel good.

13. Boosts your mental health

Walking combats stress and boosts your mood and, ultimately, your mental health. It’s an activity that engages both your body and your brain. A brisk walk in a peaceful area with scenic locations will probably calm your mind in a much healthier way than antidepressant drugs would.

Walking alone can help you clear your mind and focus better. Walking with like-minded people, friends, and family can help you socialize and improve your mental health.

Tips to make your 20000 steps walking a pleasant experience

Walking 20000 steps may seem daunting, especially with the intention and results attached to it. It may become more work. Also, if you don’t walk a lot, it may get tiring at first. But walking can become more pleasant with the following tips:

  1. Start small: If you don’t walk often and want to start the routine, you can start with 5,000 steps weekly and increase it to 20,000 steps a day as your body adjusts to the routine.
  2. Break up the steps: Walking 20,000 steps a day in one stretch is time-consuming, and not everyone has enough time to complete it in one stretch. In such a case, try to break up the steps into two walking sessions. Take a 10 to 15-minute walking break at work or walk during lunch break.
  3. Get some motivation: Walk with your family or your best friend for added motivation. Take your kids with you so you can spend more time together. This will also help your kids to take breaks from screens.
  4. Vary your route: Walk at scenic locations with fresh air and a calming view of nature. Take more challenging and long routes and beautiful paths. Walk through nature and take your time walking.
  5. Invest in good walking shoes and comfortable clothes: To make your walking a comfortable and good experience, you should invest in good walking shoes and clothes that make you 
  6. Watch your diet: You need healthy nutrients to build your stamina to walk 20,000 steps a day, but they should also be light enough not to weigh you down. You should consume vegetables, fruits, lean proteins, whole grains, and low-fat dairy products.

Other ways to reach your daily step goal of 20,000 steps

Walking is not the only way to reach your 20,000 steps a day goal.  Try the below-mentioned ways that you can follow to meet your daily step goals in addition to just walking:

  1. Forego the elevators. Try climbing stairs to make up for your 20,000 daily steps target.
  2. Walk with your dog. Walking your dog will add to your daily steps. If you don’t have one, foster or adopt one. Dogs love to be out and play.
  3. Park farther away. Don’t park too close to your workplace or school; walk to cover the remaining distance.
  4. Walk to school/work. If your destination isn’t far from your house, avoid going by car but on foot.
  5. Take a lap around the store before going in to shop. Also, visit a new store you’re unfamiliar with; you’ll take your time walking around to find items.
  6. Get a treadmill desk. 
  7. Allocate walking breaks daily. If you have a desk job and don’t get enough chances to walk, allocate time to walk like you would take breaks to check your social media, stretch and eat.

Is walking 20000 steps a day good for you?

Yes, walking 20000 steps every day is good for you. It provides your body with numerous health benefits you won’t get from lying idle in your home or working at your desk all day.

It promotes healthy weight loss, increases your energy levels, and improves your sleep quality. Thanks to its capacity to tone your hips, abs, and legs, you may be looking at a pretty impressive physical transformation too.

Unless you have any health condition that requires monitoring, you can safely walk 20000 steps a day. If you are unsure of doing that at once, try starting with a smaller step count. 

You can increase the steps in the form of a new challenge every one or two weeks. Before you know it, you will be ticking off 20000 steps a day.

Is walking 20000 steps a day safe?

Though walking is a great form of exercise and can help you with weight loss, it is important to understand the pros and cons before making the commitment to walk 20000 steps a day. Listed below are a few of the challenges and cons of walking 20000 steps a day:

1. You may not lose as much weight as you expect

Walking 20000 steps a day may burn around 500 calories, which is not a lot in the grand scheme of things.  If you do not follow a calorie-restricted diet while trying to lose weight by walking, you may not see much weight loss.

2. You may get tired quickly

Walking for long periods of time can be tiring, especially if you’re not used to it. You may not have the energy to do other activities that you enjoy.

3. You could injure yourself

If you overdo it, you could end up with aching feet, legs, or even back. You may also get blisters or other injuries from walking too much.  It’s important to listen to your body and take breaks when you need them.

4. Walking could be time-consuming

It may be difficult to find the time to fit it into your schedule. If you have a sedentary job, walking 20000 steps a day may mean walking for hours after work. This can be difficult to fit into a busy life.

5. You may not be able to stick with it

It can be difficult to stick to any exercise regimen, but walking 20000 steps a day is a big commitment. You may find it hard to keep up the pace, especially if you have other obligations like work or family.

Further, if you deal with any health condition, you may find it difficult to follow your regular walking routine.

In that case, you need to consult your doctor for help and advice. They can help you with a more feasible steps plan that will help you achieve the same purpose.

They will also help you with an effective routine.


Walking 20000 steps a day is good for your health. If that’s challenging, you can start with shorter steps. While at it, ensure you stay hydrated as you walk.  Also, take a healthy diet and walking breaks to make the experience more pleasant. Don’t forget to get a good pair of walking shoes! And finally, walking with a friend or family can help you socialize and stay motivated.


Can I lose weight walking 20000 steps a day?

Walking 20,000 steps a day can contribute to weight loss. Walking is a good aerobic activity and completing 20k steps a day can result in a significant calorie burn. However, weight loss also depends on factors like diet and other physical activities.

Is 20k steps in one day a lot?

Yes, walking 20k steps in a day is considered a significant amount of physical activity, but is not considered not excessive. It surpasses the average daily step count for most individuals and can have positive impacts on cardiovascular health and calorie expenditure.

How many calories should I eat if I walk 20000 steps?

The number of calories to consume while walking 20,000 steps depends on individual goals, body composition, and overall activity level. It’s best to consult a healthcare professional or registered dietitian for personalized dietary advice.

How many steps a day does the average adult take?

The average daily step count for adults can vary based on factors such as occupation and lifestyle. However, a sedentary lifestyle typically results in around 3,000-5,000 steps per day, while actively aiming for better health often involves reaching 7,500-10,000 steps daily.


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