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# How many steps in 1km and 1 mile of walking and running?

Miles and kilometers are the two units to measure the distance. A kilometer is a common unit used in every country as a part of the metric system. Miles are a part of the imperial system and used in the British system. 5280 feet are present in a mile and 3280 feet in 1km. According to various studies the average number of steps a person takes during a walk is about 2000/mile and 1200-1500 steps/km. A walker covers 1500 steps/mile steps while running and 1265-1515 steps/km during running. This is not the same for every individual. Every individual has a different number of steps depending on various factors.

1km=  Two third of a mile

1 mile= 1km and a half over a kilometer

## How to remain active during walking or running?

The main problem is to cover the target of 10000 steps. It looks like a magic number to achieve. People in Japan are very conscious about their health and fitness and cover 10000 steps per day. Previously there were no medical studies to prove that the 10000 steps/day can improve your fitness. However, recently different studies claimed that people who cover 10000 daily are thinner with lower BMI and also have good health. There are many exciting guidelines that will help you to remain active during walking and running.

### To get rid of undesired calories:

Many of us are struggling to lose weight and the unwanted calories. Females are very reactive to their weight. They adopt a dieting plan, reducing the meal quantity to look beautiful. Ladies! There is good news for you, walking and running can help you a lot to burn your extra calories.

This desire to burn your calories will help you to get up early in the morning for a morning walk.

#### When walking:

When you are walking along a track you can burn extra calories then a person burns its calories while sitting or breathing. How many calories you burn depends upon your weight, speed of motion and the distance you cover. If a man weighing about 91kg walks for a mile he will burn 106 calories. While a female of weight 71kg walking for a mile will burn about 90 calories. This data showed that the men burn more calories than the women because they are taller in height, have more stride length and take fewer steps than the females.

#### While running:

During running your body burns extra calories in comparison to walking. A simple example will help you to understand this phenomenon. When you drive your car fast it needs more fuel. The same phenomenon goes for your body when you work harder and run faster, more fuel is required and these calories work as fuel for the body.

## Simples and easy steps to count your steps:

If you want to count your steps and look for a simple method that can help you in this regard. Congratulations! You are at the right place.

### Select a tool for yourself:

The first step is to choose a tool for yourself. This tool may be a pedometer to count your steps, a smartphone app, or a manual method.

### Give yourself a challenge:

We all need some targets and challenges in our life to be successful and remain consistent. In this case, give yourself a target to complete 10000 steps in a day. Find out anything that keeps you motivated and excited to do a regular walk.

### Keep a daily walk record:

Improve your performance with each passing day. Note your pace, the number of steps and distance each day. It will help you to stay motivated. You will feel that you are improving each day thus you don’t give up.

### Take it as a game:

Human psychology proves that the human mind works more actively during gaming than during any official task. If you take your walk as a game you can work more actively.

## How to increase your steps:

The US department of health and Human Services has proved that at least 30 minutes can boost your immune system. Walking daily can reduce the chances of type 2 diabetes, heart attack, obesity, improve your health, strengthen muscles and make bones stronger. It also reduces obesity and keeps you mentally and physically fit.

There are some strategies that you can adopt in your daily life to reduce the chances of diseases and make yourself more healthy.

### Take more steps at home:

• Go for a walk during TV commercials.
• Go to the nearest points like the bank, grocery store and office by yourself.
• Avoid the maximum use of vehicles.
• When making a phone call, keep walking while talking.

### On weekends:

• Plan a walk with your family and kids.
• Go for a picnic in a park and don’t use vehicles.
• Join different clubs to visit historical places. It will keep you fresh until you go on the next trip.
• Plan a meetup with your friend and go for a walk at your favorite place together.

### At work:

• Use the stairs
• When you go for lunch choose the cafe farther from your workplace.
• Don’t use a telephone extension to talk to your co-worker. Go to him/her personally.
• Choose the farthest photocopy machine, break room and water cooler.
• Park your car in the area far from your office to take extra steps.
• While waiting for a meeting, if it doesn’t feel awkward, walk here and there and don’t sit in one place.

## A Word from very well

After finding out the number of steps you cover in a mile it is easier for you to achieve your goal. Don’t try to implement all types of exercise to yourself. Bring small changes in your life and remain consistent and motivated. Keep in mind that the small steps are the basis of big achievements. You are better than those who are not even trying.