How Many Steps in a Mile: How many steps are there in a mile? Learn how the number varies with height and how to measure your stride length for more accurate fitness tracker results.
How Many Steps in a Mile?
Whether you get your step count from a Fitbit, an Apple Watch, or your phone, you’ve probably become more aware of your physical activity recently.
While there was a drop in physical fitness at the start of the coronavirus pandemic, there are plenty of outdoor activities that can be done safely.
During their “stay safe” order, the Minnesota Department of Health, for example, encouraged running, walking, and hiking, emphasizing the physical and mental health benefits of these activities.
The data from your device, no matter how you log your steps, can be difficult to interpret. It’s difficult to calculate how far your Fitbit-recommended 10,000 steps per day translate to in terms of distance.
How Many Steps are in a Mile?
The answer is different for everyone. Healthline cites a University of Iowa study that says the average step length is 2.5 feet.
This means it would take a little over 2,100 steps for the average person to reach one mile.
Depending on your height and physical fitness, your stride may be above or below the average.
You can measure your own step length with a tape measure or a ruler in order to calculate the number of steps it would take you to reach a mile.
Simply divide 5,280 feet (63,360 inches) by the length of your step, and you can get your personalized count.
Keep in mind that your running stride length is probably longer than your average step length.
How Many Steps Should I Take Each Day?
While Fitbit gives most users a 10,000 step goal each day, the magic number is different for everyone, depending on age, fitness level and other factors.
According to NBC News, as little as 7,000 steps per day could be enough, although their research seems to show that people saw more health benefits the more steps they took.
For most adults, the CDC recommends 150 minutes of moderate physical activity a week, as well as 2 days of muscle-strengthening activity.
Apple Watch does not have a step goal, according to apple.com, but it does have a “Move,” or calorie goal which users can adjust.
How to Measure Steps
An average person has a stride length of approximately 2.1 to 2.5 feet.
That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles. A sedentary person may only average 1,000 to 3,000 steps a day.
For these people adding steps has many health benefits.
Wearing a pedometer or fitness tracker is an easy way to track your steps each day. Start by wearing the pedometer every day for one week.
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Put it on when you get up in the morning and wear it until bedtime. Record your daily steps in a log or notebook.
By the end of the week you will know your average daily steps. You might be surprised how many, or how few, steps you get in each day.
A reasonable goal is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day.
Example: If you currently average 3000 steps each day, your goal for week one is 3500 each day. Your goal week two is 4000 each day.
Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.
| Height | Approximate Steps per Mile |
| 4’10” | 2,645 |
| 4’11” | 2,600 |
| 5’0″ | 2,556 |
| 5’1″ | 2,514 |
| 5’2″ | 2,474 |
| 5’3″ | 2,435 |
| 5’4″ | 2,397 |
| 5’5″ | 2,360 |
| 5’6″ | 2,324 |
| 5’7″ | 2,289 |
| 5’8″ | 2,256 |
| 5’9″ | 2,223 |
| 5’10” | 2,191 |
| 5’11” | 2,160 |
| 6’0″ | 2,130 |
| 6’1″ | 2,101 |
| 6’2″ | 2,073 |
| 6’3″ | 2,045 |
| 6’4″ | 2,018 |
| 6’5″ | 1,992 |
Walking, as you can see, can be a great and simple daily workout. Not only will you lose weight, but your health will benefit in a variety of other ways as well.
Although 10,000 steps per day may appear to be a lot, you’ll be surprised at how simple it is to achieve once you get started.
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