Importance of daily footsteps and how to achieve it

According to an article published on medicalnewstoday.com, the Centers of Disease Control and Prevention (CDC) recommends that people should aim daily for 10,000 steps, that it’s about 5miles (8km). However, most people in the United States only take 3,000–4,000 steps per dayTrusted Source, which equates to about 1.5–2 miles. As doctors generally consider fewer than 5,000 steps per day to be sedentary, this means that many people in the U.S. are not getting as many steps as they should to benefit their health.

Of course, footsteps are inmediately associated with walking and its benefits improving muscle strength, range of motion, blood flow, flexibility, balance, mood and sleep breathing. But here we share other type of exercises you can do in 30 minutes to achieve your daily footsteps goal, base on a ranking of steps equivalent published by verywellfit.com.

Steps equivalents by 30 minutes of activity:

1. Jumping rope 5,400

2. Bicycling fast 5,100

3. Swimming laps (vigorous intensity) 4,950

4. Step aerobics 4,590

5. Dancing (square, folk, country) 4,470

6. Aerobic dance (moderate to vigorous) 4,380

7. Tennis (singles) 4,380

8. Soccer 4,350

9. Hiking 4,020

10. Aerobic dance (low intensity) 3,960

11. Bicycling under 10 mph 3,570

12. Gardening or raking leaves 3,450

13. Weight-lifting 3,360

14. House cleaning 3,300

15. Yoga 2,850

Please mind this list only consider steps equivalents by activity and not calorie-burning. To see the full list of steps equivalent by minute of activity you can click here.