Suunto Blog

You might have noticed that when climbing the mountain or travelling to a higher place, some people feel dizzy and short of breath, while others develop headaches. But why is it so? The reason behind all this is our bodies, which react differently when we move to higher altitudes. That's why many travelers and hikers also ask the question, 'Does high altitude affect blood pressure?' The answer is yes, and it's more important than many realize. In this article, we'll break down exactly how altitude affects blood pressure, identify who is most at risk, and outline the symptoms to watch for. In addition, we will guide you on how to protect your health. Content Table: Part 1: Does High Altitude Affect Blood Pressure? Part 2: How Does High Altitude Affect Blood Pressure? Part 3: Watch Out for These High-Altitude Symptoms Part 4: Tips to Protect Your Heart and Blood Pressure at High Altitude Part 5: Monitor Heart Rate and Blood Oxygen at High Altitude Part 1: Does High Altitude Affect Blood Pressure? To begin with, let's answer the question directly: Does high altitude affect blood pressure? The short and straightforward answer is yes, it does. It is because, when you climb higher, the air pressure around you decreases, resulting in less oxygen. Therefore, when there is less oxygen for you to inhale, your body works harder to deliver enough oxygen to your organs and tissues. This extra effort can cause your blood pressure to rise, especially if you are not used to living at a high altitude. Here's a simple chart showing the general trend of blood pressure changes as altitude increases: Altitude Level Oxygen Availability Typical Blood Pressure Response Sea Level Normal Stable 1,500–2,500 m Lower Mild increase 2,500–3,500 m Significantly lower Noticeable increase Above 3,500 m Much lower Higher increase, more stress But it is not only the blood pressure that changes at high altitude. Your body also adjusts in other ways: Heart rate: It usually increases because your heart pumps faster to deliver oxygen. Breathing rate: You start breathing more quickly to take in more oxygen. Energy use: Your body uses more energy, which can make you feel tired faster. Part 2: How Does High Altitude Affect Blood Pressure? We are now aware that high altitude affects blood pressure; let's examine how this occurs. The science behind high blood pressure is very simple. When oxygen levels drop, your body releases stress hormones, such as adrenaline. These hormones cause your heart to beat faster and your blood vessels to tighten. Which, as a result, naturally raises blood pressure. However, the impact can vary from person to person: ➡️Healthy adults: Mostly people who are healthy and not facing any health condition only experience a slight rise in blood pressure. Their bodies usually adapt within a few days. ➡️Elderly individuals: Older adults, on the other hand, may experience stronger effects because their hearts and blood vessels are already under more strain. ➡️People with high blood pressure: Similarly, people who are living with hypertension are highly likely to experience stronger effects. Therefore, they need to be extra cautious, since high altitude can make their condition worse. ➡️Athletes: Some might think that athletes can handle oxygen more efficiently, so they won't experience any change. That's not true. Although they can handle oxygen better at high altitudes, they also push their bodies harder, which can still raise blood pressure. So, if you plan to hike, travel, or live at high altitudes, understanding how high altitudes affect different groups can help you prepare more effectively. Part 3: Watch Out for These High-Altitude Symptoms Moving forward, it's essential to know the warning signs of high-altitude effects on the body. Since you cannot always determine whether the blood pressure is high or not, paying attention to the symptoms becomes crucial. Having knowledge about these common high-altitude symptoms will help you stay safe. It includes: Headaches Dizziness Shortness of breath Rapid heartbeat Trouble sleeping Nausea or loss of appetite Fatigue If you notice these symptoms, it's your body's way of saying it's struggling with less oxygen. Therefore, do not ignore them, as it can lead to more serious problems, such as high-altitude sickness, which can cause chest pain, confusion, or swelling in the hands and feet. If ignored, these problems can become life-threatening. Part 4: Tips to Protect Your Heart and Blood Pressure at High Altitude So, how can you protect yourself when traveling or hiking at higher altitudes? This is the most critical question, and everyone must have a basic understanding to avoid any mishap. Here are some valuable tips to protect your heart and blood pressure. 1️⃣ Ascend gradually: Climb slowly, as this will give your body time to adjust. If possible, spend a night at mid-level altitudes before going higher. 2️⃣ Stay hydrated: Drink plenty of water since dehydration can worsen blood pressure issues and make headaches more likely. 3️⃣ Eat light meals: Avoid eating heavy food before hiking or travelling, as it can make your body work harder. Instead, choose lighter and balanced meals rich in fruits, vegetables, and whole grains. 4️⃣ Limit alcohol and caffeine: Caffeine and alcohol both can dehydrate you and put extra stress on your heart. So, avoid these before planning the trip. 5️⃣ Rest often: Be sure to take breaks when walking or climbing. This will reduce strain on your heart and lungs. 6️⃣ Listen to your body: If you feel unwell, don't push yourself further. Resting or descending is always better than risking serious illness. 6️⃣ Dress appropriately: Higher altitudes generally have cold weather, and this can put additional strain on your body. Therefore, wear warm and layered clothing to reduce stress. By following these tips, you can enjoy the beauty of high-altitude places without putting unnecessary stress on your heart and blood pressure. By following these steps, you will not only improve safety but also make the journey more enjoyable and less exhausting. Part 5: Monitor Heart Rate and Blood Oxygen at High Altitude Apart from watching out for symptoms, it’s also important to keep track of key body indicators that can reflect changes in your blood pressure. At high altitude, blood oxygen levels tend to drop, and your heart rate usually increases as your body works harder to deliver oxygen — both of which can indirectly signal shifts in blood pressure. By simply using a smartwatch like the Suunto Race 2, you can monitor your health at any point. Designed for athletes and travelers alike, Suunto watches come in a variety of models, allowing you to monitor your heart rate and activity levels, helping you better understand how your body responds to altitude changes. Conclusion So, does high altitude affect blood pressure? Absolutely. The thinner air at high altitudes requires your body to work harder, which can lead to increased blood pressure, heart rate, and breathing rate. If you are not accustomed to traveling to higher altitudes, it may take some time to adapt. However, the elderly and individuals with pre-existing conditions should exercise extra caution. However, by knowing the symptoms, following simple safety tips, and monitoring your health with tools like Suunto watches, you can enjoy high-altitude adventures safely. Remember, your health is always more important than reaching the peak.

These days, it seems like everyone is counting their steps. Whether it's coworkers comparing numbers during lunch breaks or friends challenging each other on fitness apps, walking has become one of the most popular ways to stay active. But this raises an exciting question: how far do 10,000 steps actually take you? Surprisingly, the answer is not as straightforward as it may seem because not every step is the same length. This guide will give you a complete overview of how many miles is 10000 steps and how long it usually takes. Besides this, we will explain whether you need to hit this number every day. So let's get started: Content Table: Part 1: How Many Miles is 10000 Steps? Part 2: How Long Does It Take to Walk 10000 Steps? Part 3: Should I Walk 10000 Steps Per Day? Part 4: How to Measure Steps? FAQs Part 1: How Many Miles is 10000 Steps? On average, 10,000 steps add up to roughly 5 miles. But the exact distance can vary depending on how fast or slow you walk, your height, and your stride length. For most people: A shorter stride means more steps are needed to cover a mile. A longer stride means fewer steps are required. That means most of the time when two people walk, they could both reach 10,000 steps yet end up walking very different distances. Factors That Affect the Miles There are various factors that determine how far your 10,000 steps will take you. Let's take a look at some: Height and Stride Length— Height and stride length matter a lot, as taller people usually take longer steps, while shorter people have smaller strides. This means people with a long stride will travel farther with fewer steps. Walking Speed— Walking at a brisk pace will stretch your stride, resulting in increased distance. Terrain— if you are walking uphill or the ground is uneven, this can shorten your steps. Gender Differences— Gender also affects the miles. Generally, men have longer strides than women, which involves distance. To make this more straightforward, let's take a look at a simple table based on average stride lengths: Height (Feet/Inches) Average Stride Length Steps per Mile 10,000 Steps Equals 5’0” 2.1 ft 2,500 4 miles 5’5” 2.3 ft 2,300 4.3 miles 5’10” 2.5 ft 2,100 4.7 miles 6’0” 2.6 ft 2,000 5 miles As you can see, the taller you are, the more ground you cover with the same number of steps. Part 2: How Long Does It Take to Walk 10000 Steps? Knowing how many miles 10000 steps is helpful, but many people also wonder how long it takes to walk 1000 steps. This simple question has a surprisingly detailed answer, because not everyone has the same pace. Therefore, if you do: 1.Slow Walk (2 mph) At a relaxed pace, each mile will take about 30 minutes. That means 10,000 steps (around 5 miles) will take about 2.5 hours. 2.Brisk Walk (3–4 mph) Each mile will take about 15–20 minutes at a brisk pace. As a result, 10,000 steps will take roughly 1.5 hours. 3.Running (5–6 mph) Runners cover a mile in about 10–12 minutes. In this case, 10,000 steps may take only 1 hour or even less. Thus, the time to cover the 10,000 steps generally depends on your fitness level and pace. Some people prefer walking slowly to relax, while others prefer fast walks or jogs to complete their steps quickly. As long as you are doing it consistently, the pace doesn't matter. Part 3: Should I Walk 10000 Steps Per Day? Now that we know how long it can take to walk 10,000 steps at different paces, the question arises: Should I walk 10,000 steps per day? Many people ask this question because, for years, health experts and fitness trackers have been promoting the 10,000-step-per-day goal as the golden standard for good health. But what's the truth? Let's figure it out. Do You Really Need 10,000 Steps? If you are wondering if hitting 10,000 steps every single day is essential. The short answer? Not necessarily. It can be a motivational benchmark but not a strict medical requirement. If you are wondering about the origin of this 10,000-step benchmark, you might be surprised to know that it was basically a Japanese pedometer company that firstused the "10,000 steps" slogan as a marketing idea during the 1960s. Later on, when researchers did the research, they noticed that people who reached this target generally enjoyed better health, so it caught on worldwide. Benefits of Walking 10,000 Steps So, if you make a habit of walking 10,000 steps, you can see several benefits, such as: ✔️Improved Heart Health: Walking regularly helps reduce blood pressure and improve circulation. ✔️Weight Management: Consistently hitting 10,000 steps can help burn calories and support fat loss. ✔️Better Mood: Walking releases endorphins, so if you are walking 10,000 steps, it will reduce stress and boost your mood. ✔️Stronger Muscles and Bones: Daily steps strengthen your lower body and support bone density. ✔️Increased Energy: Moving throughout the day will prevent fatigue and keep your body active. However, modern studies suggest that even 7,000–8,000 steps daily can significantly lower the risk of early death and improve overall well-being. So, if you can't always hit 10,000, don't feel discouraged because the thing that matters is consistency, not hitting a specific number. Part 4: How to Measure Steps? Whether you are walking 10,000 steps or 7000–8000 steps, it's a healthy habit to adopt. However, counting the steps manually is almost impossible. This is where the Suunto sports watch comes in. Unlike basic pedometers, Suunto watches use advanced sensors to track steps accurately, even during runs or hikes. Moreover, you can connect it with your phone and get a detailed report about the distance, pace, or calories burned. The best thing is that it also monitors your heart rate, so you can better understand when to rest and when to resume. So, whether you're walking in the park, hiking up a hill, or running through the city, use the Suunto Sports Watch and get the reliable step counts with efficient GPS tracking. This will make sure you always know precisely how far ten thousand steps is without having to guess. FAQs ❓ How many steps are in a mile? On average, there are about 2,000 to 2,500 steps in a mile. But it all depends on your walking speed and stride length. ❓ How many steps should I walk a day? Generally, health experts suggest aiming for 7,000 to 10,000 steps daily for general fitness. However, if you are a beginner, even 5000 is beneficial, but remember to stay consistent. ❓Can you lose weight by walking 10,000 steps a day? Yes. Walking 10,000 steps can burn 300–500 calories, depending on your weight and pace. But if you combine it with a balanced diet, you can lose the weight gradually. Conclusion So, how many miles is 10000 steps? On average, it equals about 5 miles, though the distance can vary depending on stride length, pace, and height. For some, it may be closer to 4 miles, while for others, it might reach 5.5 miles. However, it is not always necessary to walk 10,000 steps a day, and if you are a beginner, you can start with 6000-7000. But remember, consistency matters the most if you want to move towards a healthy lifestyle. So, if you are determined enough to start walking, stay consistent, and use a Suunto Sports Watch, it can make the process simple and motivating.

Improve your running technique with these essential running form drills – and follow them as a SuuntoPlus Guide on your watch! UPDATED ON Sep 26, 2025 In the previous weeks we have talked about running economy and given some key areas to focus on in your running technique. But how to actually change something or to improve? Here are XTERRA World Champion and professional coach Josiah Middaugh’s essential running drills for distance runners – with videos (at the end of the article)! What's the Importance of Proper Running Form? Running isn't just about putting one foot in front of the other — the way you move can make a big difference in how far, fast, and comfortably you go. Proper running form plays a key role in: Preventing injuries: Efficient movement patterns reduce unnecessary stress on joints and muscles, lowering the risk of common issues like shin splints, knee pain, and hip discomfort. Improving efficiency: Good form helps you conserve energy, so you can run longer distances or pick up the pace without tiring as quickly. Boosting performance: With smoother mechanics, your stride becomes more powerful and fluid, translating to better speed and endurance. Supporting better breathing: Upright posture opens the chest and lungs, making it easier to take in oxygen and fuel your run. Building longevity: Consistent, injury-free training keeps you running stronger for years to come. Follow These Running Form Drills on Your Suunto! With the help of SuuntoPlus Guides, you can now follow these running form drills on your Suunto watch. Before starting a running exercise on your watch, go down to exercise options and select ’Running Form Drills’ from the SuuntoPlus Guides menu. Start the workout and you will see step-by-step guidance on one of your watch screens. Swipe left until you see it. Press lap (lower right button) to advance from one step to the next one. Read on to learn the drills! 1. Skip with High Knees ("A" Skips) Drive your knee up forcefully lifting you off the ground. Keep movements primarily in the sagittal plane. Keep your foot dorsiflexed, which means your toes drawn up towards your shin. This is a small skip since you land on the same foot and then switch. (Scroll down for a video of all the drills.) Why? A Skips help reinforce the fundamentals of efficient running. By practicing knee drive, posture, and rhythm in a controlled way, this drill strengthens the muscles that power your stride and teaches your body to move with more coordination and balance. Over time, it makes your running form smoother, lighter, and more energy-efficient. 2. Run with High Knees Similar to the "A" skips, but instead of skipping there is a quick transition from one foot to the other, just like running. Focus on breaking the vertical plane with your thigh each time. Why? High knees improve running posture, leg turnover, and coordination. They strengthen your hip flexors and core while training you to run more lightly and efficiently, which translates to better speed and endurance. 3. "B" Skips This is just like the "A" skip, except after you drive the knee up, then extend the knee. Knee extension happens passively as you snap the leg back down with your glutes and hamstrings, pawing your foot to the ground. Why? B Skips improve stride mechanics by combining knee lift with controlled leg extension. This builds strength, coordination, and flexibility, helping you run with greater power and efficiency. 4. Butt Kicks (Heel to Butt) Traditional butt kicks are usually performed incorrectly, swinging the heel in a half circle towards the butt. Instead, draw the keep up in a straight line towards the bottom of the butt or top of the hamstrings. To do this, allow the knee to come forward, but not quite as high as the high knees drill. Why? Butt kicks improve hamstring flexibility, promote a quick leg turnover, and encourage a light, efficient foot strike. They also help balance muscle use, reducing injury risk and enhancing running form. 5. Power Skips This has all of the same points as the "A" skips except you are going for more height. Momentum is created by driving the knee up and also forcefully pushing off the ground. Why? Power skips develop explosive strength, improve stride length, and enhance coordination. They train your body to generate more power with each step, boosting running speed and efficiency. 6. Carioca Drill Most running is performed in the sagittal plane, but stabilizing also occurs in the frontal plane. The carioca drill is a side ways motion requiring adduction/abduction and coordination. Face sideways and cross your trailing leg in front and then behind and you continue in the sideways direction. Continue facing the same direction for your return trip. Why? The Carioca drill improves hip mobility, coordination, and agility. It strengthens stabilizing muscles, enhances balance, and trains efficient movement in multiple directions — all of which benefit running form and injury prevention. 7. Bounding Bounding is a higher intensity running drill designed to improve power and efficiency. Essentially bounding is just an exaggerated run with lots of vertical and horizontal displacement. Go for both height and distance with each stride. To keep from skipping, try jogging 5-10 yards before starting the drill. These can be performed on flat ground or uphill. Why? Bounding builds explosive power, improves stride length, and strengthens leg and core muscles. It trains your body to generate greater force with each step, enhancing running efficiency and speed. 8. Strides Strides are just controlled sprints. Gradually increase speed for 30-40 meters and then maintain high speed with good, controlled form for another 40-60 meters. The key is not to strain or sprint all out. Make it look easy. I like 70-100 meters for these on a relatively soft surface such as a rubberized track or turf. Why? Strides improve running efficiency, cadence, and posture. They train your body to maintain good form at higher speeds, enhance muscle recruitment, and prepare you for race pace or speed work. Watch all the running form drills on video! Watch coach Josiah's essential running form drills here. Josiah Middaugh is a XTERRA Pan America Champion and 2015 XTERRA World Champion. He has a master’s degree in kinesiology and has been a certified personal trainer for over 15 years (NSCA-CSCS). Images and video by Matt Trappe

Cycling is not just about pedaling fast to cover a long distance. It is, of course, more than that, and the one thing we often ignore is the cadence, meaning the rhythm of your pedal strokes. Whether cycling for fitness, competition, or leisure, your cadence significantly affects how your body performs and recovers.  Understanding the best cycling cadence can transform our ride and make it smoother, more efficient, and more enjoyable. In this article, we’ll explore cadence and how it affects performance. Besides this, we will learn the best bicycle cadence for different needs and how you can train to improve it. So let’s get started. Content Table: Part 1: What is Cycling Cadence? Part 2: The Effects of Cadence for Cycling Part 3: What is the Best Cycling Cadence? Part 4: How to Train Your Cycling Cadence Part 5: Why the Suunto Sports Watch is a Great Choice for Cyclists Part 1: What is Cycling Cadence? Cycling cadence refers to the number of pedal strokes you complete in one minute, measured in revolutions per minute (RPM). For example, if you complete 80 pedal strokes in a minute, your cadence is 80 RPM. It might sound simple, but cadence is one of the most important aspects of cycling efficiently. Cadence is important, as it directly influences your muscles, joints, and cardiovascular system. A slower cadence puts more pressure on your muscles and joints. In comparison, a faster cadence relies more on your cardiovascular system. That’s why striking the right balance is key to ensuring comfort, endurance, and performance. Interestingly, your cadence also affects your resting heart rate (RHR). A well-trained cyclist with a consistent cadence will have a lower RHR, which shows better cardiovascular fitness. On the other hand, if your cadence is too low or inconsistent, it will add stress to your heart and muscles, leading to quicker fatigue. Part 2: The Effects of Cadence for Cycling Now that you know what cycling cadence is and why it matters, let’s take a closer look at how it actually affects riders. The impact isn’t the same for everyone and it vary based on the age, gender, body type and cycling goals. This means what works well for one cyclist might not feel right for another. Here are some important perspectives to keep in mind: ☑️Men vs. Women: Men often prefer slightly lower cadences because they have greater muscle mass, which allows them to push harder gears at slower rhythms. Women, however, tend to benefit from higher cadences, as they reduce strain on joints and muscles while relying more on aerobic endurance. ☑️Children: Younger riders usually find higher cadences easier because their lighter body weight and natural energy make quick pedal strokes less tiring. ☑️Older Adults: For older cyclists, maintaining a moderate cadence helps protect the joints. Higher cadences may feel uncomfortable, but if it’s too low, it can cause knee stress. That’s why balance is essential. ☑️Professional vs. Casual Cyclists: Professionals often ride at cadences between 90 and 110 RPM, which maximizes efficiency. Casual riders, however, usually settle around 60–80 RPM to focus more on comfort than performance. Part 3: What is the Best Cycling Cadence? After covering how cadence affects different riders, the next question is: what’s the best cycling cadence? The truth is, there isn’t a single magic number that works for everyone The best cycling cadence depends heavily on who you are, what kind of ride you are doing, and what you want to achieve. Let’s look at different situations: 1. Best Average Cycling Cadence The best average cadence for most healthy adults is between 80 and 100 RPM. Younger cyclists and women generally stay toward the higher end of this range. At the same time, older adults and men with greater muscle mass might prefer the lower end. This range ensures a balance between muscular force and cardiovascular efficiency. 2. Best Cycling Cadence for Weight Loss If your goal is weight loss, you need to focus less on high intensity and more on sustainability. Generally, a cadence of 80–90 RPM would work best because it allows you to maintain a steady pace for extended periods. As a result, you will burn calories efficiently without overexerting yourself. 3. Best Cadence for Long-Distance Cycling If you are looking to build endurance, the sweet spot lies around 85–95 RPM. This range will protect your muscles from fatigue and keep energy more aerobic, meaning your body relies on oxygen rather than quickly burning through muscle glycogen. 4. Best Cadence for Road Cycling Road cyclists typically ride at 90–100 RPM, especially in flat or rolling terrain. The higher cadence helps keep momentum, prevents muscle strain, and allows quicker adaptation to changing speeds and slopes. 5. Best Cycling Cadence for Climbing Climbing requires a slightly different approach. A cadence between 70 - 85 RPM is considered more effective for climbing because it balances force with endurance. If you opt for too high a cadence on climbs, it will spike your heart rate, while too low a cadence can cause muscle strain in the legs. Therefore, during climbing, shift gears frequently to stay in this range. Part 4: How to Train Your Cycling Cadence To improve your cycling cadence, you cannot expect it to happen overnight. It will require practice and consistent training. Here are some professional tips that can help you train your cycling cadence: Use a Cadence Sensor: The modern cycle comes with cadence sensors, and you can also download the apps that can measure RPM. This will help you track and adjust your cadence in real time. Start with Cadence Drills: During your cycle ride, spend 1–2 minutes at a cadence 10–15 RPM higher than your average. Then recover at your normal pace and repeat this process. This will build the muscle memory and help your body adapt gradually. Focus on Smooth Pedaling: To improve efficiency, avoid stomping down on the pedals. Instead, aim for a circular motion by pushing forward, down, back, and up. Include Interval Training: Alternate between high-cadence efforts (100–110 RPM) and recovery periods at moderate cadence. This will boost both cardiovascular and muscular endurance. Build Core and Leg Strength: Stronger muscles support higher cadences, so add exercises like squats, lunges, and planks to your routine. They will complement your cycle training. Stay Relaxed: Tension in your upper body can reduce cadence efficiency. Therefore, keep your shoulders and arms loose and let your legs do the work. Practice on Different Terrain: Cadence control differs on flats, hills, and descents. So make sure to train on varied terrain to help your body adapt better to all cycling situations. Part 5: Why the Suunto Sports Watch is a Great Choice for Cyclists Knowing the right cycling cadence is important, but keeping track of it without the right tools can be difficult. This is where the Suunto sports watch comes in. Designed for professional athletes and everyday cyclists, Suunto watches provide real-time cadence tracking, heart rate monitoring, GPS navigation, and performance analysis. Using this, you can get real-time data about your performance during the ride and then adjust the training based on that. For those aiming to hit the proper cycling cadence, whether to lose weight, improve their road cycling, or build endurance for long distances, the Suunto Sports Watch makes it easy to see progress and stay on track. It even saves your workout history, so you can look back, compare your rides, and notice how much you’re improving. In addition, the watch is tough and has a long battery life, which is perfect for cyclists who love long outdoor rides and adventures. Conclusion Cadence is more than just pedaling speed. In fact, it is an art that shapes the way you ride. The best cycling cadence usually falls between 80 - 100 RPM, but the ideal range depends on your fitness goals, age, and type of cycling. However, training your cadence with drills, intervals, and strength exercises can improve efficiency, reduce fatigue, and enjoy smoother rides. To make this process even easier, tools like the Suunto Sports Watch can provide accurate cadence data, helping you stay consistent and achieve your goals faster. So, the next time you hop on your cycle, pay attention to your rhythm, as it is the key to unlocking your best cycling cadence.

In ultra running, the crew is often the unsung hero. Crewing tells the story of Martina Valmassoi and Dakota Jones as they switch roles between athlete and supporter across two demanding races. Through La Sportiva Lavaredo Ultra Trail by UTMB in Italy and HOKA Val d'Aran by UTMB in the Pyrenees, Martina and Dakota experience both triumph and heartbreak. When Martina’s race in her home mountains takes an unexpected turn, Dakota is there to guide her through disappointment. Just a week later, the roles reverse as Martina helps Dakota push through doubt and exhaustion toward a hard-earned top-10 finish.  The film captures the resilience, trust, and deep connection that remind us: trail running is never just a solo sport. Along the way, you’ll also pick up insights into the art of crewing – valuable lessons you can bring into your own races or when supporting others. Watch the full documentary below and experience the power of showing up for each other:

Walking has proven to be one of the easiest and most natural ways to burn calories and support weight management. It is also a great hobby to adopt, yet many people ask the same question: how many steps a day to lose weight? The answer varies for everyone because it depends on your body, lifestyle, and goals. In this article, we will explore how many steps you actually need to lose weight and how many calories you will burn after walking 10,000 steps. Additionally, we will share how you can track your steps along with some simple tips to maximize your weight loss results. So let’s get started. Content Table: Part 1: How Many Steps a Day to Lose Weight? Part 2: 10,000 Steps: How Many Calories Are Burned? Part 3: Tips to Maximize Your Weight Loss Part 4: How to Track Calories Burned? Part 5: FAQs Part 1: How Many Steps a Day to Lose Weight? If you talk with someone regarding how many steps you must walk a day, a common answer you will get is around 10,000 steps. But the truth is you don’t always need that exact number to see results. Instead, the right step count depends on your goal. health status, weight, and activity level. For example, ➡️For general health maintenance: You can walk around 7,000–8,000 steps per day for general health maintenance, as it will be enough to support your body and keep weight stable. ➡️For weight loss: If your goal is to lose weight, aim for at least 10,000–12,000 steps daily. ➡️For people with lower body weight: You may need slightly more steps because your body burns fewer calories with each step compared to someone heavier. ➡️For highly active individuals: If you are highly active, 15,000 steps per day can be beneficial, but you need to make sure it is paired with a balanced diet. The science behind losing weight by walking is simple: calorie burn. You can burn calories with every step, but the important thing to notice here is a balanced diet. You always need to make sure that the calories you are burning are more than the calories you are consuming. And when you consistently burn more calories than you consume, your body begins to lose fat. Additionally, walking increases your metabolism, improves circulation, and reduces belly fat over time. Part 2: 10,000 Steps: How Many Calories Are Burned? When you walk around 10,000 steps, it is roughly 4 to 5 miles depending on the stride length. So, if you are walking this distance, how many calories do you burn? It is one of the common questions, and many people wonder, “10,000 steps burn how many calories?” Well, the answer is you can expect to burn around 300–500 calories by walking 10,000 steps. However, there might be several factors that can change this number. Such as Weight: Heavier people burn more calories per step. Age: Younger people often burn calories faster because of higher metabolism. Pace: Walking slowly uses fewer calories than brisk walking or running. Terrain: Uphill paths or stairs increase calorie burn. Still not sure how many calories you will burn according to your body weight? Let’s take a closer look at how many calories different body weights burn when walking or running 10,000 steps. Weight (kg) Slow Walk (3 km/h) Fast Walk (5–6 km/h) Running (8 km/h) 50 kg 250 calories 350 calories 500 calories 70 kg 320 calories 450 calories 650 calories 90 kg 400 calories 550 calories 800 calories As you can see, pace and body weight greatly affect the total burn. That’s why two people walking the same number of steps can see very different results. Part 3: Tips to Maximize Your Weight Loss So, now that you know how many steps you need to walk a day to lose weight, how do you make the most of your walks? Well, walking alone is powerful, but if you combine it with other healthy habits, you will see faster and longer-lasting results. Here are some useful tips to follow to maximize your weight loss: 1. Walk at a Brisk Pace A slow stroll burns fewer calories. Instead, always walk at a speed that raises your heart rate slightly but still allows you to talk. This little change will help you burn more fat in less time. 2. Combine Walking with a Balanced Diet If you are burning calories by walking but then overeating, it is of no use. Therefore, pair your steps with a balanced diet. Eat meals rich in vegetables, fruits, lean proteins, and whole grains. 3. Prioritize Good Sleep Sleep is an important factor. As lack of sleep slows down your metabolism, it increases cravings for junk food, which can affect your weight loss journey. Therefore, always aim for 7–8 hours of quality sleep each night, and this will support your weight loss journey. 4. Stay Consistent It’s not about walking 20,000 steps in one day and none the next. Instead, focus on steady progress. Even 7,000–10,000 steps every day can bring big results, but consistency is the key. Make it a part of your routine. 5. Mix It Up Add variety by taking different routes, walking uphill, or mixing short runs into your walks. These small changes will keep your body challenged and your mind engaged. Part 4: How to Track Calories Burned? If you’re serious about your weight loss journey, it is important to track your progress. Of course, you cannot simply count 10,000 steps yourself, but don’t worry, you can keep track using a sports watch. Investing in a reliable sports watch can make all the difference. Take the Suunto Run, for example. It’s one of the most popular choices among users that goes far beyond basic step counting. It also monitors your heart rate, calculates calories burned, tracks your distance and pace, and even analyzes your overall activity levels. By gathering this data, the watch provides you with a clear picture of how much energy you’re actually burning each day and whether you’re walking enough to reach your goals. FAQs 1. How many steps burn 1 kg?Since 1 kg of fat equals about 7,700 calories, and 10,000 steps burn around 400 calories, you’d need roughly 192,500 steps to burn 1 kg. In simple words, you need to walk around 10,000 steps per day for 3 weeks. 2. Why am I not losing weight walking 10,000 steps a day? The reasons can be many. You might be eating more calories than you burn. Walking helps you lose weight, but weight loss also depends on your diet, sleep, stress levels, and consistency. 3. Is it better to walk faster or longer? Both are effective. By walking faster, you can burn more calories in less time, while walking longer increases endurance. Ideally, combine both for the best results. Conclusion Walking may seem simple, but it’s one of the most powerful tools for overall health management and losing weight. So, if you are wondering how many steps a day to lose weight, you can aim for around 10,000–12,000 steps a day and it may help you steadily burn calories and improve fitness. But this is not a magic number; you need to adjust it according to your body weight and lifestyle. Besides this, the consistency also matters along with the pace and lifestyle choices. You cannot simply expect to lose the weight by walking 10,000 steps and then eating junk food or overeating. You need to pair walking with good nutrition, sleep, and tracking tools like the Suunto Sun, and all this together will make your journey easier and more effective.