How Many Steps Make Up That Mile?

When we try to increase our steps per day by monitoring our progress using a pedometer or smartphone app version of one, how much are we really gaining in terms of daily distance? Unless walking is sustained over the course of several minutes per bout, it is not achieving health benefits anywhere near the level of a contiguous half-hour-to-an-hour, brisk walk on a treadmill or neighborhood sidewalk with minimal crosswalk interruptions. Still, time spent other than sitting is beneficial in the aggregate, and knowing how many miles your increased small bursts of daily movement might be responsible for can be very motivating.  

The following chart is based on 20:00 mile walking pace (3 mph). This pace on a level, firm surface is considered moderate and burns 3.5 METs according to the Compendium of Physical Activities Tracking Guide.

 

Steps to Miles Conversion Chart
Approximate—based on 20:00 mile

Steps Minutes Total fiber (grams)*
500 5 1/4 mile
1000 10 1/2 mile
1500 15 3/4 mile
2000 20 1 mile
2500 25 1 1/4 miles
3000 1/2 hour 1 1/2 miles
3500 35 1 3/4 miles
4000 40 2 miles
4500 45 2 1/4 miles
5000 50 2 1/2 miles
5500 55 2 3/4 miles
6000 1 hour 3 miles
6500 65 3 1/4 miles
7000 70 3 1/2 miles
7500 75 3 3/4 miles
8000 80 4 miles
8500 85 4 1/4 miles
9000 1 ½ hours 4 1/2 miles
9500 95 4 3/4 miles
10000 951 hr 40 min 5 miles

Temple University / Shape Up America, Steps to Miles Conversion Chart, https://www.temple.edu/hr/departments/benefits/documents/Conversion_
Chart.pdf


Compendium of Physical Activities Tracking Guide, 2011, https://sites.google.com/site/compendiumofphysicalactivities/Activity-Categories/walking

 

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