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How long to walk on a walking pad for 10,000 steps
Updated
At 100 steps a minute, 10,000 steps takes about 100 minutes, and 5,000 steps about 50 minutes. At a slow desk pace of 80 steps a minute, 10,000 steps takes about 125 minutes. You can split that across the day.
- 80 steps a minute125 min
- 100 steps a minute100 min
- 120 steps a minute83 min
Minutes by step rate
| Your step rate | 5,000 steps | 10,000 steps |
|---|---|---|
| 80 steps a minute | 62 min | 125 min |
| 100 steps a minute | 50 min | 100 min |
| 120 steps a minute | 42 min | 83 min |
This is plain arithmetic: steps divided by steps per minute. To find your own rate, count your steps for 30 seconds at your usual speed and double it. Step rate depends on your height and speed, so it varies from person to person.
How this lines up with the guidelines
- The CDC says adults need at least 150 minutes of moderate-intensity activity a week, such as 30 minutes a day, 5 days a week. It also says you can break that into smaller chunks.
- The CDC lists walking briskly, at 2.5 mph or faster, as moderate intensity.
- A review of walking studies found that about 100 steps a minute is a consistent rule of thumb for moderate intensity in adults, while noting people vary.
- The CDC also says some activity is better than none. Slow steps at a desk still count as moving more and sitting less, even if they are not brisk.
What this means for the machine
If you want your desk walking to reach brisk pace, you need a belt long enough for a brisk step. For someone 5 ft 7 in tall, our rule of thumb says about 44 inches, against 39 inches for a slow stroll. Check your minimum belt length.
Long sessions also ask more of the machine. None of the six listings on our shortlist stated a run-time limit, but some pads have one. Search the manual for "continuous use" before you plan a 100 minute stretch. The Sunny Treadpad and WalkingPad A1 Pro have the longest belts among the flat pads we list.
Start small
If you are new to this, start with 10 to 15 minutes at a slow speed and add time over a few weeks. Stop if you feel pain, dizziness or chest discomfort.
This is general information, not medical advice. Check with a doctor before you start a new exercise routine, especially if you have a health condition or have not exercised in a while. Keep children and pets away from the moving belt, and use the safety key if your machine has one.