Walk 10,000 steps a day to stay in shape - that's the target recommended by theWHO.
But do you know how many steps you take in a kilometre?
How do you convert steps into km to understand your performance?
Is it really necessary to take those 10,000 daily steps?
Mobile pedometer applications and connected watches are becoming your indispensable allies in tracking your physical activity and achieving your health goals.
The benefits of walking and the importance of counting
The WHO recommends 30 to 40 minutes of physical activity every day. Regular walking offers multiple benefits: muscle development, joint flexibility, weight loss, reduced cardiovascular risk and improved mental well-being.
Walking speed has a direct influence on these benefits. Normal walking takes place at 4-5 km/h, while brisk walking reaches 6-7 km/h. A number-of-steps mobile application becomes essential to measure your activity precisely and convert steps into km automatically.
How to calculate and convert your steps into kilometers
Understanding conversion
To convert steps into km, you need to know your stride length:
- Women: approx. 0.67 metres per step
- Men: approx. 0.76 metres per step
- Standard average: 70 cm per step
These figures can be used to calculate the number of steps in a km:
- With a stride of 70 cm: approximately 1,428 steps per kilometer
Use the calculation formula
For a quick estimate, you can use the formula: Number of steps = Distance in metres ÷ Stride length in metres
Example: to cover 15.24 km with a stride of 70 cm: 15,240 ÷ 0.70 = 21,771 steps
This formula helps you understand the relationship between km - number of steps - stride length. Walking speed influences your stride: when you walk fast, your stride naturally lengthens.
Do you really need to take 10,000 steps a day?
Is it absolutely necessary to take 10,000 steps a day?
This recommendation represents approximately 7 km for a 70 cm stride.
Recent research shows that even 7,000 to 8,000 steps bring significant benefits.
The important thing is to adapt your goals according to your walking speed and ability, using your mobile app or connected watches to track your progress.
Top 3 best Pas number applications
1. Google fit: The ultra-complete application
Google Fit goes beyond the simple pedometer to become your personal health coach. This mobile application provides a comprehensive overview of your daily activity.
Highlights :
- Precise counting and automatic step/km conversion according to your stride
- Analyze your walking speed and adapt your calculations
- Compatible with connected watches for quick estimates
- Synchronization with Nike+, Strava and RunKeeper
The application calculates precisely how many steps you take in a km by analyzing your average stride, and adapts to your morphology.
2. Pedometer - step & calorie counter
This mobile application features an intuitive interface with a bubble that fills up as you progress. It excels in simplicity of use.
Main features :
- Quickly set daily targets
- Clear display of number of steps and distance covered
- Automatic calculation to convert steps into km
- Comparing performance over different periods
On iOS, the app is called "Step and Calorie Counter" and remains compatible with Apple Watch connected watches.
3. Pacer - The community aspect
Pacer combines step counting with a strong social dimension. This mobile application places you on a map and lets you share your performance.
Unique features :
- GPS tracking of your route
- Precise calculation of how many steps in a km according to your profile
- Motivating community challenges
- Distinction between normal and fast walking
Optimize your use of a step count application
Configuration and customization
To maximize the effectiveness of your mobile application, set up your profile correctly.
If you don't know your exact stride, use thequick estimate of 70 cm as a starting point. This will enable you touse the conversionformula with optimum precision.
Synchronization with connected watches
Connected watches offer continuous monitoring without requiring your phone.
They automatically measure your walking speeddistinguish between fast and normal walking, and synchronize the data with your mobile app for a complete analysis of the relationship between km number of steps and stride length.
Practical tips
To reach your daily goals :
- Start gradually if you are sedentary
- Use your application's reminders
- Take advantage of breaks to walk
- Take the stairs instead of the elevator
- Organize group walks
Plogging: Sport and ecology
This trend combines walking and litter-picking. The activity increases the intensity of your exercise thanks to the squats required.
Your mobile app records intensity variations, offering a more complete workout while enhancing your environment.
With fast walking and plogging, you can easily reach your recommended 15.24 km per week.
Conclusion
A number-of-steps mobile application turns your smartphone into a personal trainer.
Now that you know how many steps in a km you take and how to use the conversion formula, set yourself suitable targets.
Whether you're aiming for a brisk daily walk or just your steps with a 70 cm stride, these apps make tracking simple.
Do I need to take exactly 10,000 steps? The key is regularity.
With your mobile app and your connected watches, you have the tools to precisely track the relationship between km - number of steps - stride length.
Quickly estimate your performance and analyze your walking speed to help you lead a healthier, more active life.