This is exactly how many steps 5km is – and how to hit that number
Many people like to have a specific number of steps to aim for per day, as it helps them to stay on track, or a set distance that they aim to cover. For many, said distance is 5km – after all, that's what the NHS' Couch to 5k plan encourages us to do in the running world. Plus, y'know, it just feels like a nice round number to keep in mind.
But given that time is of the essence and we all lead ultra-busy lives, how many steps make up 5km? And how long should it take to get those in?
We asked the experts - ranging from a doctor to top personal trainers - for the answers and for their key tips on how to up your step count when you're feeling unmotivated or pressed for time.
Actually, there's not one set answer to this, explains Kunal Makwana, PT and founder of KMAK Fitness in the UK and US. "If you're aiming to walk 5km, you're looking at roughly 6,000 to 7,500 steps depending on your stride length, height, and walking speed," he shares. "For the average woman, 1km equals around 1,200 to 1,500 steps, so 5km lands you in the mid-6,000s area."
Makwana says the exact number isn't the biggest thing at play here though, really it's all about consistency. "Walking is one of the most underrated forms of cardio. It is low-impact, requires no equipment and supports heart health, metabolism and mental clarity, especially if you're otherwise stuck at a desk for most of the day."
On average? About an hour. But again, this isn't a one-size-fits-all answer.
"For most people, it takes about 50–70 minutes of walking at a moderate pace," says Damien Coates, a strength and conditioning specialist and founder of The Lean Body Project. "If your goal is to hit 10,000 steps a day, a 5km walk will take you a lot of the way there."
Finding the time is often the biggest barrier, says Makwana – who advises that the "real trick is weaving those steps into your everyday life without it feeling like a chore or another thing on your to-do list".
More on how to do just that below!
According to Dr Suzanne Wylie, GP and medical adviser for IQdoctor, the plus points of aiming for 5km worth of steps per day are numerous. "Even a modest 30-minute walk delivers remarkable cardiovascular benefits, reducing one's risk of heart disease and stroke whilst improving blood pressure control," she shares.
"Regular movement helps maintain a healthy weight and strengthens muscles and bones, which becomes increasingly important as we age to prevent osteoporosis and maintain mobility."
Alongside that, there are noted mental health benefits that come with walking. "Walking or running releases endorphins, our body's natural mood elevators, helping to reduce stress, anxiety and symptoms of depression," says Dr Wylie. "Many of my patients report improved sleep patterns and enhanced cognitive function after establishing a regular walking routine."
Getting your steps in early is a core tip from all the experts. "A brisk 10-minute walk before and after work can add 2,000 steps without needing to 'find' extra time," says Coates.
It's time to reframe how you think about walking, says Makwana, it doesn't have to be a big power walk or hike to count. "Start by parking further away from the supermarket. Take the stairs instead of the lift. Walk around the house, pace the hallway, even march on the spot if you have to. These short bursts of movement add up fast!"
Dr Wylie likes to call said mini movement bursts 'movement snacking' and says we should all aim to have plenty throughout the day (if only the same were true for actual snacks *sigh*). "Small bursts of activity accumulate. Park further from entrances, alight from public transport one stop early, or pop out for a brief lunchtime stroll," the doctor says. "These adjustments require minimal time commitment yet significantly boost your daily step count."
"For particularly hectic schedules, consider integrating walking with necessary tasks: telephone calls can be taken whilst walking and even brief errands provide opportunities for movement," Dr Wylie points out, adding that just three 10-minute walks a day will deliver similar benefits to a single 30-minute session.
Coates adds that even pacing while sending your pal a voice note counts towards your end goal. And we all know how easily a voice note can turn into a podcast... at least not you can justify yapping as being good for your health!
"Standing and moving for 2 to 3 minutes every hour boosts circulation and chips away at your daily step goal," says Coates – offering a tip which is also backed by Makwana, who adds, "[rather than keeping a jug on your desk] go and grab your water from the kitchen one glass at a time. The key is breaking the sitting cycle."
Hello, Apple Watch, Fitbit or any other form of smart tracker! "Use a step counter or app to track progress," Coates recommends. "Seeing your steps build throughout the day creates a motivation loop that keeps you moving."
Jennifer Savin is Cosmopolitan UK's multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She's grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC's Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women's Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.
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