Walking 7 km daily is possible and great for fitness goals such as burning calories and staying active. Also, it is suitable as a base for building endurance and experience that enables one to walk longer distances.
Usually, a healthy person takes approximately 1 hour and 10 minutes to 1 hour and 24 minutes to walk 7 km. For example, if You walk at an average pace of 5 km/h, you can walk 7 km in 1 hour and 24 minutes. And increasing your speed allows you to walk the distance quickly! For example, at a pace of 6.5 km/h, you’ll take 1 hour and 10 minutes to walk 7 km.
However, the duration varies depending on a person’s age, gender, walking experience, fitness level, terrain, and outdoor weather conditions.
The best part is that it doesn’t take up much of your time and easily fits most people’s schedules. Let’s look at this and much more revolving around the 7 km walk, including some of the major benefits of taking the exercise;
- How Long Does It Take to Walk 7 Km at Different Paces?
- 7 Km: Average Walking Time by Age and Gender
- How Long Does It Take to Walk 7 Km on a Treadmill
- How Many Steps to Walk 7 Km?
- Benefits of Walking 7 Km a Day
- Tips For Walking 7 Km for A Beginner
How Long Are 7 Km? 7 km is equivalent to 22965.9 feet and approximately 4.35 miles. In terms of time, you can consider it approximately 1 hour and 24 minutes to walk 7 km at average speed. Therefore, you can easily translate the distance into your preferred metrics.
Is Walking 7 Km a Day Good? Yes, walking 7 km a day is amazing! It helps ensure your cardiovascular health, Weight management, improved mental health, Reduced risk of chronic diseases, and minimized related diseases such as excessive cholesterol levels and hypertension.
The benefits of walking appear to increase with step count. On average, it takes approximately 9000 to 10000 steps to complete a 7 km walk.
According to a 2020 study, participants who averaged 8,000 steps per day had a 51% lower risk of passing away from any cause than those who averaged 4,000 steps.
The CDC says that most people should try to take at least 10,000 steps every day.
Most importantly, the distance is short enough to allow people with limited mobility to participate. Even people with injuries can manage 7 km a day, as a whole distance or in splits. It actually helps with quick recovery as part of your active recovery.
The distance is also great for time management. For example, if you find it difficult to fix in the schedule, you can opt for a 40-minute walk to work, and another 40-minute walk back home, approximately getting a 7 km walk in the day.
How Long Does It Take to Walk 7 Km?
The primary determinant of the walking duration is a person’s pace. But, primarily, pace is also a product of factors such as terrain, age, and fitness levels.
| Walking Speed | Time for 7 km walking |
| Slow walk (4 km/h) / 60 to 79steps per minute/ 15 minutes per kilometer | 1 hour and 45 minutes |
| Easy Walk (5 km/h)/ 80 to 99 steps per minute/ 12 minutes per kilometer | 1 hour and 24 minutes |
| Moderate Walk (6.5 km/h)/ 100 to 119 steps per minute/10 minutes per kilometer | 1 hour and 10 minutes |
| Fast Walk (8 km/h)/ 120+ steps per minute/ 7.5 minutes per kilometer | 53 minutes |
7 Km: Average Walking Time by Age and Gender
As mentioned, multiple factors affect walking duration by affecting the walking pace. A study on age and gender factors showed that people of different ages and genders actually walk at different paces.
| Age | Gender | Average speed (Km/h) | How long does it take to walk 7 km |
| 20-29 | Male | 4.89 | 1 hr 26 min |
| Female | 4.82 | 1 hr 27 min | |
| 30-39 | Male | 5.14 | 1 hr 22 min |
| Female | 4.82 | 1 hr 27 min | |
| 40-49 | Male | 5.14 | 1 hr 22 min |
| Female | 5.00 | 1 hr 24 min | |
| 50-59 | Male | 5.14 | 1 hr 22 min |
| Female | 4.71 | 1 hr 29 min | |
| 60-69 | Male | 4.82 | 1 hr 27 min |
| Female | 4.45 | 1 hr 34 min | |
| 70-79 | Male | 4.53 | 1 hr 33 min |
| Female | 4.07 | 1 hr 43 min | |
| 80-89 | Male | 3.49 | 2 hrs |
| Female | 3.37 | 2 hrs 05 min |
In this case, men walk faster than women, hence taking a shorter time to complete 7 km on average. For example, men in their 50s walk at an average speed of 5.14 km per hour, completing 7 km in 1 hour and 22 minutes. However, women in their 50s walk at an average speed of 4.71 km per hour and finish a 7 km walk in 1 hour and 29 minutes.
Then, people walk faster in their prime ages, between the 30s and 50s, compared to their older selves.
How Long Does It Take to Walk 7 Km on a Treadmill
Fortunately, the duration you take walking on a treadmill is way easier to determine and more precise than that of walking outdoors. Therefore, as long as you set the treadmill speed, your duration on the treadmill is close to definite.
| Treadmill Speed/Miles per hour (mph) | km per hour (km/h) | Time needs for 7 km |
| 2.5 | 4.00 | 1 hr 45 min |
| 3.0 | 4.82 | 1 hr 27 min |
| 3.1 | 4.99 | 1 hr 24 min |
| 3.2 | 5.15 | 1 hr 22 min |
| 3.3 | 5.31 | 1 hr 19 min |
| 3.4 | 5.48 | 1 hr 17 min |
| 3.5 | 5.63 | 1 hr 15 min |
| 3.6 | 5.80 | 1 hr 12 min |
| 3.7 | 5.95 | 1 hr 11 min |
| 3.8 | 6.11 | 1 hr 09 min |
| 3.9 | 6.27 | 1 hr 07 min |
| 4.0 | 6.44 | 1 hr 05 min |
| 4.1 | 6.60 | 1 hr 04 min |
| 4.2 | 6.76 | 1 hr 02 min |
| 4.3 | 6.92 | 1 hr 01 min |
| 4.4 | 7.00 | 1 hr |
| 4.5 | 7.24 | 58 min |
| 5.0 | 8.04 | 52 min |
How Many Steps to Walk 7 Km?
On average, it takes approximately 9000 to 10000 steps to complete a 7 km walk. However, the number varies based on the height, gender, and pace of a person. Let’s take various examples to demonstrate how the three affect how many steps you take in 7 km:
| Height: Usually, taller people have taller legs that enable longer strides than short people. Therefore, they take fewer steps for a given distance. For example, a woman of 5 ft 9 inches takes 9761 steps walking at an average pace of 5 km per hour for 7 km. Contrarily, another woman of 5 ft 2 inches woman takes 10190 steps to complete 7 km at 5 km per hour. |
| Gender: Men have longer strides than women, translating into fewer steps to complete a given distance than women. For example, a woman of 5 ft 5 inches takes 10006 steps to complete a 7 km walk at an average pace of 5 km per hour. On the other hand, a man of the same height and at the same pace takes 9863 steps to complete 7 km. |
| Pace: As a rule of thumb, people tend to walk at longer strides when walking fast compared to slower, hence a lower number of steps per distance. For example, a man of 6 ft takes 9433 steps to walk 7 km at 5 km per hour. However, if the same man increases his pace to 6.5 km per hour, he will take 8055 steps to complete a 7 km walk. |
Benefits of Walking 7 Km a Day
- Builds a base for longer walks: When you want to take longer walks, such as 20 km and more, it is advisable to start with shorter walks. For relatively active people, a 7 km walk is a perfect base to set.
- Keeps one active and hence healthy: Just by walking 7 km, you subject your body to an active lifestyle. Therefore, you reap the cardiovascular benefits as well as manage to keep fit in the long run.
- It is low-impact and hence suitable across different categories of people: Whether you are old or young, active or passive, a 7 km walk is manageable.
- Clears the mind of stress and boosts positivity: Walking in itself is a proven therapy for stress and depression, and it is also perfect for boosting feel-good hormones.
- It is a form of active recovery: Walking helps with active recovery, as it does not impact the joints while giving the benefits of exercise.
Tips For Walking 7 Km for A Beginner
If you’re a beginner looking to walk regularly, 7 km might seem daunting. However, with the right approach, you can build up your endurance and make walking 7 km a regular part of your routine. Here are some tips to get started:
- Start slow: If you’re new to walking, start with shorter distances and gradually increase your mileage over time. For example, begin with a goal of walking for 20-30 minutes at a time and gradually increase the duration of your walks.
- Set realistic goals: Instead of focusing on the distance, set goals based on time or steps taken. For example, aim for a certain number of steps or a specific amount of walking time rather than a specific distance.
- Find a walking buddy: Walking with a friend can make the experience more enjoyable and provide some accountability to stick with your routine.
- Wear comfortable shoes: Wear comfortable shoes that provide support and fit well to prevent blisters and other foot injuries.
- Stay hydrated: Bring a water bottle and drink regularly to stay hydrated, especially on hot days.
- Listen to your body: How you feel during your walks. Slow down or take a break if you’re feeling tired or experiencing pain.
- Enjoy the process: Walking can be a great way to clear your mind and enjoy the outdoors. Take time to appreciate your surroundings and the mental benefits of being active.
Remember, walking is a low-impact exercise that people of all fitness levels can do. With a bit of patience and consistency, you can make walking 7 km a regular part of your routine and enjoy the physical and mental benefits of this simple yet effective exercise.
Conclusion
Walking 7 km takes approximately 1 hour and 24 minutes. However, depending on the walking pace, one can walk for a shorter or longer period.
The walk is great on an everyday schedule to keep fit and supplement other fitness exercises. Though most of us don’t view walking as a form of exercise, it helps keep us healthy and fit, burns calories, and helps with weight loss.
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