How Many Steps Are in a Mile? Plus, 10 Best (and Fun) Ways to Get Them In

We all know that getting our steps in is important. Whether that's on a treadmill after work or a scenic lunchtime walk, keeping our bodies moving is paramount for good physical health. It's also critical for our mental health, as studies have shown walking can improve mood, reduce stress and anxiety, promote better sleep, and even boost confidence and self-esteem.

But when it comes to recommended step count and average mileage, how do we know what we should be aiming for? And does it differ from person to person?

To get the lowdown on all things health, we spoke to three experts: Chloe Thomas, PT and nutrition and mindset coach, Sarah Campus, PT, women's coach, and founder of LDN MUMS FITNESS, and Dominika Blonska, PT and nutrition coach.

This can look different for every individual, as it all depends on your height, stride length and pace, explains Thomas. For example, if you're 6ft 2", your steps in a mile would be a lot less than someone who is 5ft 2". But if we're talking on average, she says there are about 2,000 to 2,500 steps in a mile.

Again, this will change if you're walking versus jogging. According to Thomas, if you're walking (at an average pace), you'll typically do around 2,200 steps per mile. However, when you're jogging, you shorten your stride frequency but increase your stride length.

"So, normally you take about 1,500 to 2,000 steps per mile when jogging," says Thomas, once more emphasizing that the exact number will depend on your pace and body.

Hands up, how many of you answered 10,000 in your head? For as long as we can remember, this magic number has been our daily goal, with health services backing up the claim in the past. But both Thomas and Blonska say it's a myth.

Thomas explains that the 10,000 step rule actually comes from a marketing campaign by a Japanese company called Yamasa Tokei Keiki Co. In 1964, ahead of the Olympics, they were advertising pedometers called 'Manpo-kei,' which translates to '10,000 step metres.'

"The number wasn't based on science at all, and was just chosen because it sounded motivating," reveals Thomas, adding: "It was simple and also catchy."

So, what is the average step count, then? The expert states that 6,000 to 8,000 daily steps can provide major health benefits. A 2023 study on the association between daily step patterns and death in US adults found that taking 8,000 steps or more multiple times a week lowers the risk of cardiovascular mortality.

This is debatable, according to the experts. Thomas says no, suggesting that it's "much more effective to focus on increasing total steps per day or improving your walking efficiency." She notes that if you shorten your stride to get in more steps per mile, it can lead to joint issues. Instead, she advises focusing on posture and consistent movement.

Campus says that while it can be a good goal, it's not as effective as increasing your steps per day in total. Like Thomas, for it to be effective, she says you need to be consistent. The expert explains: "Increasing your steps per mile means walking more efficiently, at a better pace. It's important to be regular with this, to do it progressively, ensure you have proper form, and to listen to your body."

Getting those all-important steps in doesn't need to be boring, the three experts agree. They also agree that it's vital to make daily walks a habit, and do so by setting realistic, manageable, and achievable goals. Below are 10 hacks that are not only helpful for hitting the average steps in a mile (and beyond), but also combine fun, socializing, and effective challenges.

1. Join a challenge: Thomas recommends looking at apps like Strava, as they can be seriously motivating.
2. Do mini walks: Rather than one long one, why not try breaking it up throughout the day? When you think that three 20-minute walks equal an hour, it doesn't seem so daunting.
3. Park further away: Both Campus and Blonska suggest incorporating walking into your daily routine, whether walking to work, getting off the bus a stop early, parking further away from your final destination, or opting to walk the shorter distances that you may normally drive.
4. Set a reminder: When we're at work, it's so easy for hours to pass without leaving our desks. Campus recommends setting an alarm every hour or so to remind you to walk in regular intervals so you're not sitting down for too long. It's been noted that a sedentary lifestyle can lead to various health problems, including increased risks of heart disease, type 2 diabetes, some cancers, and even early death. Blonska also endorses walking pads and standing desks to further increase movement.
5. Walk after meals: "Walking after meals not only gets your steps in but aids digestion, too," says Campus. Blonska adds: "A 10-minute walk after meals will also improve blood sugar control."
6. Make walking fun: Head out with friends, listen to music or a podcast, or take a walking meeting if you can.
7. Walk at the gym: If you regularly exercise at the gym, Blonska says you can increase your step count during your workout rest period: take a little walk around the gym before your next set.
8. Go for an evening walk to help with sleep: A short walk an hour or so before you go to bed helps to regulate the body's natural sleep-wake cycle, says Blonska. It enhances relaxation and reduces stress and anxiety, which are key for a good night's sleep.
9. Go for a morning walk: Blonksa also suggests taking a 10 to 15-minute fast-paced morning walk to boost sunlight exposure. She states this can improve your mood and promote fat loss.
10. It's free: Don't want to shell out on a gym membership? Walking is one of the best free forms of exercise you can do. As a therapist, Thomas says that she "can't express how powerful and beneficial walking in nature is," highly recommending ditching your fave Spotify playlist in favor of the sounds of nature. "Try and be present, listen to the birds, the animals, the wind in the trees. This will really help to boost mood and reduce any anxiety/depression symptoms," she concludes.

Brb, just off for a walk in the woods.

Sophie Williams

Freelance Journalist and Copywriter

Sophie Williams is a Freelance Journalist and Copywriter, covering everything from Fashion to Entertainment to music, Lifestyle and Features. She has interviewed a range of musical artists and authors including Alyssa Edwards, Courtney Barnett, Confidence Man, The Vaccines, Loyle Carner, Gabrielle, and John Niven, and has written for publications like Metro, Reader's Digest, ITV's Woo! and Vice’s NBGA. She is also working on a book for HarperCollins about Taylor Swift, due to be published in 2024.