How long should it take to walk 10,000 steps? Easy targets for every age group

When it comes to fitness, walking remains one of the simplest (and most budget-friendly) low-impact ways to move your body — and for plenty of us, 10,000 steps a day is still the magic target. It’s a goal that’s long been hyped for boosting energy and wellbeing, and one Cosmopolitan UK writer even called her month of hitting 10k steps “life changing”. Big claim — but we get it.

And it’s not just about feeling good, either. Regular movement is one of the best things you can do for your heart at any age (the NHS recommends 150 minutes of moderate exercise a week, or 75 minutes of vigorous activity), and walking is an easy way to clock that up without overthinking it.

But if you’re committed to the 10k-a-day life, does when you walk matter? And if you’re hoping walking can support weight loss — in a slow, sustainable, pressure-free way — is 10,000 steps actually enough to make a difference?

We asked expert Eryn Barber, a personal trainer at The Fitness Group (the UK’s leading provider of personal training courses), to share what you need to know about walking 10,000 steps a day.

There isn’t a single, universal answer here, because it really isn’t a one-number-fits-all situation — someone in their twenties who runs marathons and trains regularly is naturally going to move faster than someone in their seventies who’s generally more sedentary. That said, Barber notes there are some useful averages we can use as a guide.

"On average, it takes about 10-15 minutes to walk 1000 steps, therefore it takes approximately 1 hour and 45 minutes to 2 hours and 30 minutes to walk 10,000 steps," the PT explains. "This will depend on how fast you walk. Older adults may walk slower, increasing the time taken to reach the desired step count."

As with most things in life, intention is also key when it comes to timing your steps. "If you're out for a leisurely walk, this might be slower than a brisk walk aimed at elevating your heart rate," she shares. "Every step at any pace counts though!" Amen to that.

Time is precious, we hear ya – and not everyone has up to 2.5 hours a day free for a leisurely stroll (although we seriously wish we did...). On this, Barber's advice is simple: "If you struggle to do the whole walk at a faster pace, break it up into intervals. Increase your speed for 2 to 5 minutes and then slow down. Over time, increase the amount of time spent walking at a faster speed." Duly noted.

Okay, so this is another one where there's not a set answer that applies to everyone. "The number of calories you burn walking 10,000 steps depends on a few things, such as your weight, genetics, pace, and the terrain," agrees Barber. "According to Harvard Health Publishing, you will burn approximately between 214 to 504 calories per hour when walking, depending on your weight and pace."

If you want a clearer idea of your personal calorie burn, it could be worth investing in a smartwatch that has tracking capabilities (like an Apple Watch or a Fitbit).

Barber recognises that 10,000 is a big number and trying to aim for that number of steps (every! single! day!) can feel overwhelming. "If you struggle to hit this target, the best thing to do is look at your current average step count and aim to add an extra 1,000 steps each day," she advises. "This is the equivalent of an extra 10 to 15 minutes of walking each day which will be more achievable."

Once you've baked that figure into your routine, Barber says you can look at increasing the number again. "After a few weeks of hitting this target, you can increase your daily goal by another 1,000 steps. It's all about making small positive changes."

In case you needed a reminder of the benefits of walking, Barber points out that there are many (it's worth screenshotting this list next time the motivation to lace up your trainers is nowhere to be found).

"Walking is an underrated form of exercise that can have a huge impact on your mental and physical health," she says. "Just because you aren't over-exerting or pushing yourself like you would during a run or in a gym class, that doesn't mean it isn't good for you."

Some of the main benefits include:

• Accessibility as it’s suitable for most people
• Low cost/free as there are minimal costs related to walking, you just need suitable clothing and footwear
• Improves cardiovascular health and reduces the risk of cardiovascular disease
• Increased energy levels and improves blood flow by delivering oxygen throughout your body
• Improved mental health. Being out in nature has a positive effect on your mood

There’s no fixed time that applies to everyone, but as a rough guide, 10,000 steps typically takes around 1 hour 20 minutes to 2 hours depending on pace — and that pace often shifts with age.

As a starting point, you could consider the below:

• Teens (13–19): ~1 hr 15 min–1 hr 45 min
• 20s–30s: ~1 hr 15 min–1 hr 45 min
• 40s–50s: ~1 hr 20 min–1 hr 55 min
• 60s: ~1 hr 30 min–2 hr 10 min
• 70s+: ~1 hr 45 min–2 hr 30 min

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Jade Biggs

Freelance Writer

Jade Biggs (she/her) is one of Cosmopolitan UK's freelance writers, working across all sections including entertainment, beauty, body, and sex and relationships. She previously held the position of Features Writer, covering everything from breaking news and the latest royal gossip, to the health and fitness trends taking over your TikTok feed. Jade has a degree in journalism and has been a journalist and content editor for ten years, interviewing leading researchers, high-profile influencers, and industry experts in that time. She is a cat mom to four fur babies and is obsessed with Drag Race, bottomless brunches, and wearing clothes only suitable for Bratz dolls. Follow her on Instagram, Twitter, and LinkedIn.