Covering 12,000 steps equals approximately 6 miles, with 2,000 steps typically making up one mile. This can vary based on height and stride length, with taller people covering more distance per step.

Calories burned in 12,000 steps (at 4 mph pace):

• 125 lbs: 405 calories
• 155 lbs: 525 calories
• 185 lbs: 567 calories

Factors affecting calorie burn:

• Height and stride length
• Body weight
• Walking speed
• Exercise intensity
• Terrain (flat ground, hills, stairs)

Weight Loss Impact:

• Research shows pedometer users can lose about 1 pound every 10 weeks without dietary changes
• As few as 4,400 daily steps can provide health benefits
• Benefits increase up to 7,500 steps per day

Meeting Exercise Guidelines:

• Aim for 30 minutes of moderate-intensity activity 5 days weekly
• Include 2 days of strength training
• Maintain 50-70% of maximum heart rate during exercise

Tips to increase daily steps:

1. Walk while brushing teeth
2. Move around during coffee brewing
3. Park farther from destinations
4. Choose stairs over elevators
5. Walk during phone calls
6. Include hillwork
7. Try interval walking (30 seconds fast, 30 seconds normal)

Benefits extend beyond calorie burn, improving mood, sleep, blood pressure, pain management, and immune health.

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