Many people take a certain number of steps daily. It’s a good way to get your daily movement in. Walking 12000 steps per day significantly increases your well-being. It’s a great alternative for those who cannot run or indulge in high-intensity exercises.
12000 steps a day equals five miles. Obviously, the exact figure for you will depend on your size and the length of your stride. However, five miles is roughly how much an average individual can cover in 12000 steps.
Let’s find out more about how you can cover these steps and the amount of calories that taking these steps can burn.
Must Read: How Many Steps in a Marathon & How to Track?
What Are 12000 Steps Equal to?
How many miles 12000 steps equal to depends on your step size. Males have a larger walking stride (2.5 ft. or 30 inches), while females have a slightly less (2.2 ft. or 26.4 inches) walking stride. So, for a male, 12000 miles equate to 5.68 miles, and for women, the same number of steps is equal to 5 miles.
How Many Calories Are Burned in 12000 Steps?
To find out the exact number of calories you burn in 12000 steps, you need to have a few measurements. These include the following:
- Your body weight (in lbs)
- Your speed (in mph)
To calculate the number of calories you burn per mile, use the following formula:
Calories burned = 0.75 x Weight (lbs.) x Distance (miles)
Here,
- Calories burned indicate the total number of calories or energy that are expended in the activity.
- Weight is the average weight of an individual in pounds.
- Distance is the total distance that someone runs in miles.
The table below gives an average of calories burned in 12000 steps for individuals weighing between 125 lbs. to 185 lbs.
| Body Weight (lbs.) | Speed (mph) | Calories Burned |
| 125 | 5 | 576 |
| 125 | 4 | 405 |
| 155 | 5 | 691 |
| 155 | 4 | 525 |
| 185 | 5 | 806 |
| 185 | 4 | 567 |
How many calories you really burn is also dependent on various factors. These include the following:
- Your stride length
- Your height
- Your walking speed
- Your walking intensity
- The surface you are walking on (hills, stairs, or flat ground)
Is 12000 Steps a Day Good?
Walking 12000 steps a day is certainly good for your health. Not only does it help with weight loss, but it also improves your cardiovascular and cognitive functioning. Moreover, walking for a long period of time also lowers your stress levels. Here are some of the major benefits of walking 12000 steps a day every day for at least 30 days.
1. Weight Loss
If you stick consistently to walking 12000 steps per day along with necessary changes in your diet, you’ll be amazed at how much weight drops off. Generally, people lose about 5 pounds of extra fat. This happens because walking daily gives your daily dose of base cardio. Base cardio is moderate-intensity cardio that can be performed for a longer duration. It gives your body aerobic training.
2. Better Sleep Quality
A study in Sleep Health found that walking for a longer duration of time helps improve the quality of sleep, especially in women. Considering that 12000 steps is a fairly good amount of time spent walking, you can expect this sleep benefit, too.
Better sleep quality primarily results from being exposed to natural light while walking in the morning. It entrains a strong circadian rhythm, promoting healthy sleep. Walking also reduces stress, which, in turn, helps you sleep better.
3. Boosts Energy Levels
Walking is ultimately a cardiovascular activity. It means that it increases your heart rate, which, in turn, improves blood flow. It also lowers your blood pressure. All this increases your energy levels with the release of hormones like endorphins. They deliver oxygen throughout your body.
The faster your pace of walking, the more energized you will feel. Brisk walking 12000 steps daily is a great low-impact, moderate-intensity workout that does not strain your joints while still providing various health benefits above.
How to Take 12000 Steps a Day?
There are several ways to get your daily 12000 steps. Here are some easy ways to do so:
- Take the stairs instead of a flight or escalator: You might visit a shopping center with both stairs and flight options. Even at your workplace, both these options might be present. Always choose stairs as they all add up to your step count.
- Walk the dog: If you have a dog, walking it will easily get you a major portion of your daily steps. If you don’t have one, ask your neighbors or friends whether you can walk their dog.
- Park further away: Another great way to get some steps in is by parking your vehicle further away from your destination. The farther you park, the more steps you will be able to cover.
- Take a walk break at lunch: Make it a habit to walk for about 30 minutes during your lunch break. It will help you fight mid-afternoon lethargy and is also good for your digestion.
- Play with your kids: Games like hide-and-seek can make you take around 10,000 steps in a single go! It’s surely a fun way to get those steps in.
- Walk while taking your phone calls: If you have long work calls daily that can be taken without a computer screen, it’s best to walk while attending to them. You’ll be surprised at how many steps you covered even in a 30-minute call!
Can 12000 Steps a Day Make You Loose Belly Fat?
Yes, walking 12000 steps a day can help you lose belly fat, provided that you make similar lifestyle changes as well. It means reducing portion sizes and eating nutritionally rich meals.
To expedite the process of losing belly fat, you can walk uphill or wear a weighted vest while walking. It helps you burn more calories in those 12000 steps than what you would usually burn if you walk on flat ground.
Final Words
12000 steps a day is equal to 5 miles daily. This is a fairly active for most people. Sticking to it will help you notice positive changes in your overall physical and mental health. You can always increase or decrease the number of steps depending on your fitness level or health on a particular day.
