Walking 5 km a Day: Benefits, Steps and Time

Why 5 km Is a Good Daily Goal

Many people find it easier to aim for a distance than a number of minutes or steps. Five kilometres is a clear, measurable target: long enough to make a real difference to your health, but short enough to fit into most days. You can plan a familiar route, measure it once and then simply walk it, without needing to check a watch or app every few minutes.

It's also a flexible goal. You can walk 5 km in one go, split it between the morning and evening, or build up to it gradually over a few weeks. And because walking is low-impact, it's a target that suits a wide range of ages and fitness levels.

How Long Does It Take to Walk 5 km?

A 2021 review in Sports Medicine combined 35 studies and more than 14,000 healthy adults to find out how fast people normally walk outdoors. It found that the average usual walking speed was about 1.31 metres per second, or about 4.7 km/h, while the average fast walking speed was about 1.72 metres per second, or about 6.2 km/h.

At a usual pace of about 4.7 km/h, 5 km takes about 64 minutes. At a brisk pace of about 5 to 5.5 km/h, it takes about 55 to 60 minutes, and at a fast pace of about 6.2 km/h, about 48 minutes. The NHS describes brisk walking as about 3 miles an hour, or roughly 4.8 km/h, which would take a little over an hour for 5 km.

So for most people, walking 5 km means setting aside roughly an hour, or splitting it into shorter walks across the day.

How Many Steps Is 5 km?

For most adults, 5 km is roughly 6,000 to 7,500 steps, depending on height and step length. Taller people and faster walkers take longer steps, so they need fewer steps to cover the same distance. Read more in our guide to how many steps are in 1 km.

Benefits of Walking 5 km a Day

You meet the weekly activity target

WHO recommends that adults do at least 150 minutes of moderate activity a week. A daily 5 km walk at a brisk pace adds up to about 6 to 7 hours a week, well above that minimum. That makes it one of the simplest ways to know you're doing enough.

Better heart health

The NHS says regular brisk walking can make your heart healthier and build stamina. WHO notes that regular physical activity lowers the risk of high blood pressure, heart disease and type 2 diabetes. A daily walk keeps your heart and lungs working regularly, which is exactly what they need.

Support for weight management

A 5 km walk uses a meaningful amount of energy, which can help with weight management alongside a healthy diet. How much you use depends on your body weight and pace, but over a week, daily walks add up to a substantial total.

More steps, better health

Five kilometres of walking adds several thousand steps to your day. Large studies have linked higher daily step counts with a lower risk of dying early, with benefits levelling off at around 6,000 to 10,000 steps a day depending on age. A daily 5 km walk can take many people most of the way there.

Mood, stress and stamina

Many people find a daily walk helps them clear their mind, reduce stress and sleep better. Over time, walking regularly also keeps your leg muscles and joints moving, so everyday tasks, stairs and long days on your feet feel easier.

Is Walking 5 km a Day Enough?

For heart health and general fitness, walking 5 km a day is an excellent habit. But WHO also recommends muscle-strengthening activities on at least 2 days a week, because walking does little for upper-body strength. Adding two short strength sessions, using exercises such as squats, wall push-ups and glute bridges, makes your routine complete.

How to Build Up to 5 km a Day

If you're new to walking, build up over a few weeks rather than jumping straight to 5 km:

1. 1.Week 1: 2 km a day at a comfortable pace
2. 2.Week 2: 3 km a day
3. 3.Week 3: 4 km a day, with part of it brisk
4. 4.Week 4: 5 km a day

You can also split the distance, such as 3 km in the morning and 2 km in the evening. Both count just as much.

Tips for Your Daily 5 km

Wear supportive shoes and replace them when the soles wear down, because worn shoes are a common cause of aches. Choose a safe route with good footpaths, lighting and shade, and check the weather and AQI before you head out. On very hot or polluted days, walk indoors or at a cooler time. Carry water, especially in summer. To keep things interesting, add short faster spells to your walk, and always listen to your body: rest if you have sharp or worsening pain.

Who Should Check With a Doctor First

Speak to your doctor before starting a daily 5 km walk if you have heart disease, high blood pressure, diabetes, joint problems or balance problems, or if you are pregnant or haven't exercised for a long time. Habuild's live sessions include walking along with exercises, yoga and breathing, and the Habuild app's Walk Daily habit helps you track your daily walks.

Editorial Sources

• •Murtagh et al. – Outdoor walking speeds of apparently healthy adults, Sports Medicine (2021)
• •NHS – Walking for health
• •WHO – Physical activity fact sheet
• •Paluch et al. – Daily steps and all-cause mortality, The Lancet Public Health (2022)

Health Disclaimer

This article is for general information only and is not medical advice. Please consult a doctor before starting any new exercise routine, especially if you have a health condition, an injury or are pregnant.