Meet your step goals (and have fun doing it!) with this list of 26 Spotify songs.
Ever noticed that when you bop to your favorite tune, your workout feels a little easier? Us too.
Turns out, science supports it! Listening to music while we walk, jog, or lift weights has been shown to boost mood, improve performance, and help us last longer1in our workouts.
Plus, a consistent walking routine is a fantastic way to boost your physical and mental health.2Seems walking and music make a pretty powerful duo.
With that in mind, the team at KURU Footwear created a free walking playlist to help you reach 10,000 steps per day—or whatever your step-count goal might be. From start to finish, this playlist weaves in power-walking and strolling tempos to create a truly sustainable pace.
Whether you’re aiming to hit the 10,000-step benchmark or you’re just starting out a new walking routine, try this specialized playlist for a little extra pep in your step!
Why Should You Walk 10,000 Steps Per Day?
Walking has been shown to have powerful short-term and long-term health benefits—from lowering blood sugar to reducing your risk for Type II diabetes and cancer.2
But should you walk 10,000 steps per day? That depends! Factors including age, fitness level, health conditions, and current step count all help determine your ideal steps per day. Walking 10,000 steps per day can be a fantastic benchmark for active individuals or those working toward a larger goal.
That said, the average American walks 3,000–4,000 steps per day, so reaching 10,000 steps per day might take time. If you’re just starting out, we recommend starting slow, and increasing your step count just 10% per week until you’ve reached your goals.
A walking playlist anda pair of supportive shoescan help you get there!
Why Does Taking 10,000 Steps A Day Matter?
Walking 10,000 steps per day first gained popularity from a marketing campaign surrounding the 1964 Tokyo Olympics.
Although that specific step count may not have come from doctors of the day, studies show that keeping your body moving through consistent walking or exercise does absolutely matter for overall health.
In fact, a study published in 2019 showed that older women who averaged 4,400 daily steps had a 41% reduction in mortality.4In this study, mortality rates continued to improve with step count until it leveled off at about 7,500 steps per day.
So while taking 10,000 steps per day might be a great goal for already active individuals, you can still reap the heart-healthy, muscle-building benefits of walking by slowly and safely ramping up your personal step count.
How Many Miles Is 10,000 Steps?
It takes the average adult about five miles to complete 10,000 steps based on average height and stride length.
How Many Calories Do You Burn In 10,000 Steps?
You’ll burn an average of 250–600 calories walking 10,000 steps. The most accurate estimate will depend on factors including height, weight, age, gender, walking speed, and terrain.
Is 10,000 Steps A Day Realistic?
Walking 10,000 steps per day is absolutely realistic for some, and not for others! The average American logs 3,000–4,000 steps per day (or 1.5–2 miles). That means consistently walking 10,000 steps per day—or about five miles—would be a long-term goal for some.
Before you aim for that amount, log your current step count for a week or two with a step-counting tool, then try a beginner or intermediate walking program3to slowly and safely work up to a higher step count.
How Long Should It Take To Walk 10,000 Steps?
Walking 10,000 steps takes about 1 hour and 30 minutes to 1 hour and 40 minutes on average, depending on your speed. Our playlist is a just-right average length, at 1 hour and 34 minutes!
Factors such as height, weight, physical fitness, terrain, weather, and walking speed can all impact how long it takes to complete 10,000 steps.
What Are the Best Songs for Walking?
Songs with BPM of 130—or a range of 120–140 BPM—serve to be some of the best music for walking. Songs within this average walking BPM range can help you maintain a sustainable walking pace/speed for your workout.
When walking at a slower pace, songs with 100 BPM—or a range between 90–115 BPM—are a fantastic choice for strolling. The best songs for power-walking have a bit quicker tempo, at an average of 135–145 BPM.
Fast Facts
- The #1 song for walking is Pumped Up Kicks by Foster the People. At 128 BPM, it falls within the ideal BPM range for walking, and scores high in “happiness,” “danceability,” and “energy.”
- The ideal BPM range for power walking (speeds of 3–5 mph) is between 135–145 BPM.
- The ideal BPM range for strolling (speeds below 2 mph) is between 90–115 BPM.
The Top 10 Best Songs For Walking
Our top-10 list features some of the best walk songs out there. These songs’ winning traits are a combination of their beats per minute (BPM), their frequency in Spotify “walk” or “walking” playlists, and their scores for happiness, danceability, and energy. Each of the top-10 walking songs feature a BPM of 124–134—right in the target range for walking.
The 10,000 Step Walking Playlist
KURU’s 10K Step Walking Playlist is the perfect companion for those looking to boost their step count—with or without a pedometer.
Our playlist strategically blends slower BPM with faster BPM for a complete workout, lasting 134 minutes—or about the average time it takes to complete 10,000 steps. Let your mind relax and let each songs’ BPM guide your pace—and distance.
What is the 10,000 step playlist?
The10K Step Walking Playlistwas compiled by the team at KURU Footwear to help people reach 10,000 steps per day—or work their way toward their fitness goals.
How Does The 10,000 Step Playlist Work?
Just listen to the playlist on Spotify! By the end of the playlist, the average person will have walked 10,000 steps. This can be played over one day, one week, or beyond—whatever your pace! The playlist lasts 1 hour and 34 minutes from start to finish.
The playlist starts at a lower BPM range as a warmup, reaches an average 140 BPM during the peak of the workout, then ends at 119 BPM for a cooldown.
Where can I listen to the 10,000 step playlist?
Listen to the playlist here, or over onSpotify!
What Are The Best Songs for Power Walking or Strolling?
Power walking or speed walking is a form of fitness exercise that involves walking at higher paces, typically between 3–5 mph.
The best songs for power walkingfeature a quicker tempo in the range of 135–145 BPM. This speed can help you keep moving at this more rigorous pace. Power walking has the added benefit of reaping even more cardiovascular benefits. Reach 10K steps faster by power-walking with our ultimate power walking playlist!
Strollingis a walk at a more leisurely pace, typically less than 2 BPM.
The best songs for strollingfeature a slower tempo in the range of 90–115 BPM. You might stroll through the grocery store, on a dog walk, or through a local paved hiking spot. This slower pace can have the added benefit of being sustainable for long treks. Help make your stroll more fun with our ultimate strolling playlist!
Final Thoughts
No matter how many steps you take per day and at which pace, music can help you get from point A to point B with a bit more pep in your step.
Listening to music while exercising can improve the quality of your workout, and even provide mental health benefits.
To help meet your walking goals, hit “play” on our 10K Step Playlist and lace up a pair ofsupportive, comfortable shoes!
Methodology and Sources
Methodology
To create the 10K Step Walking Playlist, the team at KURU Footwear used Playlist Miner to search for the top tracks in Spotify playlists that included the words, “walk,” “walking,” “power walk,” “power walking,” “stroll,” “strolling,” “speed walk,” and “speed walking.” We then curated a walking music playlist based on each song’s duration, happiness score, and beats per minute (BPM).
To calculate when a listener might reach 10,000 steps, we used the average height of an American and an average walking pace of 3 mph.
Sources
1.Can Listening to Music Improve Your Workout?, National Center for Health Research
2.Walking, Trim Your Waistline, Improve Your Health, Mayo Clinic
3.Exercise: Starting a Walking Program, UC Berkeley
4.Association of Step Volume and Intensity With All-Cause Mortality in Older Women, JAMA Internal Medicine.
6.Walking Music Mix Playlist and Workout Songs, VeryWellFit
7.Music Genre Finder, Chosic
8.Effects of musical tempo on physiological, affective, and perceptual variables and performance of self-selected walking pace, Journal of Physical Therapy Science
About Us
Foot pain (includingplantar fasciitis, heel spurs, and more) can make everything we do more difficult, and sometimes even impossible. That’s why KURU Footwear is on a mission to eliminate foot pain for 15 million people by 2030. Since launching our innovative technology in 2008, we’ve received more than 19,000 5-Star reviews and heard from thousands of customers who tell us their KURUorthopedic shoeshelped them get back to doing what they love.
Please direct all media inquiries topr@kurufootwear.com.
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FAQs
Best Walking Music on Spotify FREE Playlist | KURU Footwear? ›
Looking for an easier way to get you motivated? The SonicSole music tracks are perfect if you want to get in shape or enhance your walking and running experience. Work out to different sound tracks designed to motivate and guide you through your sessions, with coaching and beats!
What is the best music to listen to while walking? ›- My Songs Know What You Did in the Dark (Light Em Up) — Fall Out Boy (77 BPM)
- Get Lucky — Daft Punk & Pharrell (116 BPM)
- Turn Around — Conor Maynard & Ne-Yo (128 BPM)
- I Love It (Cobra Starship Remix) — Icona Pop & Charli XCX (130 BPM)
Looking for an easier way to get you motivated? The SonicSole music tracks are perfect if you want to get in shape or enhance your walking and running experience. Work out to different sound tracks designed to motivate and guide you through your sessions, with coaching and beats!
How many BPM is a 15 minute mile? ›If your running pace is a 15-minute mile, your target BPM is 135.
What should I listen to on an hour walk? ›- Ted Talks Daily.
- Ted Radio Hour.
- Stuff You Should Know.
- This American Life.
- Planet Money.
- 99% Invisible.
- Tim Ferriss Show.
- Happier.
It can help you pace yourself
To increase and decrease your intensity at different points during your walk, you can alternate between slow music and fast music regulate your pace. Play fast songs when you need to do a brisk walk, and switch to slower music when you're cooling down for a minute or two.
Best Overall Map My Walk
MapMyWalk is one of the most comprehensive free apps online. With features like audio feedback, labeled routes, easy-to-see maps, metrics tracking, and data analysis, this app is one you should try. MapMyWalk is part of the MapMyFitness family of apps.
Download BallparkDJ and try it for free to produce professional walk-up and walk-out voice and music intros. Once you're certain it fully serves your needs for athletic audio you can activate the unlimited version from within the app for only 6.99.
Is there a free app that tracks where you walk? ›1. MapMyWalk GPS for iPhone, Android or Windows. MapMyWalk allows you to see the time spent walking, distance, pace, speed, elevation, and calories burned. When you finish, MapMyWalk allows you to upload and save your workout data and view it both on the app and on the MapMyWalk website.
What is the most used playlist Spotify? ›Today's Top Hits
Today's Top Hits is the most popular playlist on Spotify, boasting over 32 million likes (and counting). You can expect a wide range of genres.
What is the most played playlist on Spotify? ›
- Today's Top Hits. By: Spotify. ...
- Popular Music 🍭 2022 Hits & Best Music of the 2000s. By: Midnight Studios. ...
- Kitsuné's New, Hot & Fresh. By: Kitsuné Musique. ...
- Warehouse Party. By: Spotify. ...
- Altar. By: Spotify. ...
- New Music Weekly | Monstercat. By: Monstercat. ...
- MrSuicideSheep Favourites. By: MrSuicideSheep. ...
- Deep House 2023.
- Choose upbeat and energising tracks that will keep you moving.
- Listen to songs that have inspiring or motivational lyrics.
- Select music that suits your workout style — the music you listen to during a HIIT workout might be different to the music you choose for powerbuilding.
...
1. Target heart rate.
| Age in years | Target bpm (50–85 percent of maximum) |
|---|---|
| 20 | 100–170 bpm |
| 30 | 95–162 bpm |
| 45 | 88–149 bpm |
| 50 | 85–145 bpm |
This person's target heart rate range while walking is between 85 and 144.5 bpm. With that in mind, it could be normal to have a heart rate of 120 or 130 when walking, depending on your age and how much you're exerting yourself.
What is the best tempo for walking? ›The ideal BPM range for power walking (speeds of 3–5 mph) is between 135–145 BPM. The ideal BPM range for strolling (speeds below 2 mph) is between 90–115 BPM.
How do I choose a walk out song? ›The best choices combine a variety of factors, including reflecting the player's personality, pleasing the crowd, showcasing good taste, amping up the home team, encouraging focus at the plate, intimidating the opposing pitcher and producing favorable results.
What is a good daily walk? ›Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Are 3 10 minute walks as good as 1 30 minute walk? ›According to researchers from the Healthy Lifestyles Research Center at Arizona State University, three 10-minute workouts may be even more beneficial for your heart than one 30-minute session. That's good news for your health and your schedule.
Should you talk while walking? ›But it is clear: walking and talking is not safe! The most surprising statistic from the study was that talking on the phone accounted for a whopping 69%of the injuries compared to only 9%because of texting.
Should you wear headphones while walking? ›Despite their convenience, they can be unsafe to use while walking, especially for children and college students. They impair judgement and coordination, diminish the ability to perceive and hear. Walking with earbuds in increases the likelihood of being struck by a motor vehicle while walking or standing.
Is it better to walk quietly? ›
Learning how to walk quietly is a simple way to improve gait efficiency and reduce stress to the joints.
How many miles is 10,000 steps? ›An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.
What is the number 1 walking app? ›The best overall pick was given to MapMyWalk. It was chosen for its ease of use, GPS capabilities, and in-depth data tracking for calories burned, total mileage, and duration. This app features an online community to share your walk data, connect with friends, and set group goals or challenges together.
How long should I walk to lose weight? ›In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.
What songs are free use? ›Any Song or Musical Work Published in 1927 or Earlier is in the Public Domain in the USA. No Sound Recordings are Presently PD in the USA. Sound Recordings Released in 1922 or Earlier will Enter the Public Domain in the USA on January 1, 2022.
What is your walk-up music? ›A walk-up song is what is played as a baseball player walks up to the plate, or when a new pitcher takes the mound. They are an easy way to identify who is up to bat and can often tell a lot about a player.
What is the walking app called? ›Strava, for iPhone and Android.
How can I track my walk on my phone? ›When you open the Google Fit app, you'll find your fitness activities at the top of the screen. This summary includes estimates of active minutes, steps you've taken, calories you've burned, and your last workout. If you don't find a summary of your activity: On your Android phone, open the Google Fit app.
How to walk to lose weight? ›If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
What is the 1 most listened to song on Spotify? ›1. 'Blinding Lights' by The Weeknd (3.474 billion streams) The Weeknd is the reigning king of Spotify, with his track racking up more than 3.4 billion views on the platform.
What is the number 1 Spotify listened? ›
Canadian singer The Weeknd is the artist with the most monthly listeners as of April 2023, additionally being the artist with the highest number of listeners ever (112.78 million) and the first artist to reach 100 million monthly listeners on Spotify.
What is the longest song on Spotify? ›It clocks in at an impressive 48 hours, 39 minutes, and 43 seconds. In October 2021, this track surpassed PC III's 2016 tune “The Rise and Fall of Bossanova” (13 hours, 23 minutes, and 32 seconds). It became the Guinness World Record holder for World's Longest Officially Released Song.
How do I find good playlists on Spotify? ›Search for playlists
Type what you're looking for into the search box, then look under the Playlists heading to see what you can find. Your search can be based around a genre, an artist, or just the way you're feeling (try “morning motivation”, for example).
With its catchy beat and infectious chorus, it's easy to see why it has become a new fan favorite. But just how popular is "Blinding Lights"? According to Spotify, it is currently the most listened to song on the platform, with over 3.3 billion streams.
What's the most listened song in the world? ›| Rank | Song | Artist |
|---|---|---|
| 1 | "Shape of You" | Ed Sheeran |
| 2 | "rockstar" | Post Malone ft. 21 Savage |
| 3 | "One Dance" | Drake ft. Wizkid and Kyla |
| 4 | "Closer" | The Chainsmokers ft. Halsey |
- 1. “ Stronger” by Kayne West. ...
- “FU,” by Miley Cyrus feat. ...
- “One More Time/Aerodynamic” by Daft Punk. ...
- “I Like It” by Cardi B feat. ...
- “Single Ladies (Put a Ring on It)” by Beyoncé ...
- “Bad Guy” by Billie Eilish. ...
- “Raising Hell” by Kesha feat. ...
- “Body Movin' (Fatboy Slim remix)” by the Beastie Boys.
- I can tell you music makes the difference.
- Sunrise- Kygo feat. John Walker.
- Millionaire- Cash Cash & Digital Farm Animals.
- Make Way- Aloe Blacc.
- All The Way Up- Fat Joe.
- Ain't Got Far To Go- Jess Glynne.
- Good Morning- Max Frost.
- Rise- Jonas Blue feat. Jack & Jack.
Whether running on a treadmill or out in the open, hip-hop provides the best beats, while dance music is more effective if you're focused on high-intensity workouts such as strength training.
What is the healthiest music to listen to? ›Classical Music
This theory, which has been dubbed "the Mozart Effect," suggests that listening to classical composers can enhance brain activity and act as a catalyst for improving health and well-being.
Fast music with strong beats tends to help the most, so think garage, house, hip-hop. The musical tempo can bring your heartbeat up, facilitating exercise.
What is the healthiest way to listen to music? ›
- Never Use Music Players at More Than 60% of The Maximum Volume. ...
- Do Not Use Your Music Player For More Than 60 Minutes A Day. ...
- Purchase Noise Cancelling Headphones. ...
- Use Over the ear Headphones. ...
- Don't Use Your Earphones in Loud Environments.
Exercising with music can help you get through a tough workout, and it might help you perform better. But skipping the tunes and other distractions during your workout might enable you to train your mind (and muscles) to be present during exercise.
How much music a day is healthy? ›Though 78 minutes seems to be the optimal amount of listening time, an average of just 11 minutes per day can deliver therapeutic benefits. To boost feelings of happiness, just five minutes of music can do the trick. “There are certain properties of music that affect the mind and body.
What is the best music for the brain? ›Research has proven that classical tunes are the ultimate focus music. There's even a term for this phenomenon: the Mozart Effect. Listening to classical music when you study arouses your brain, making it easier to absorb new information in a meaningful way. Ambient music is another solid option for studying.
Is there music that is good for your brain? ›The researchers believe the type of music is important and recommend relaxing music, such as classical or smooth jazz. Other studies have found that listening to enjoyable music can improve memory and learning. This may be because music's repetitive nature helps our brains to form patterns that improve our memories.
Is it better to workout in silence or with music? ›There are many benefits to listening to music while you exercise but they all boil down to the simple fact that listening to music makes exercise feel easier and more pleasurable allowing you to work out harder than you would in silence.
What do people listen to music while exercising? ›Cheapest Solution: Wired Headphones + Shirt + Hat
The cheapest solution is to keep the phone (or mp3 player) in your pocket, wear wired headphones and run the wire under a shirt and wear a hat/beanie/bandana that covers the ears to prevent them from flying out.
Never listen at 100 percent volume level. Follow the “60:60 rule.” Listen at 60 percent of the maximum volume for no more than 60 minutes a day. If the device has a “smart volume” feature, use it. This feature helps regulate the volume. Keep the volume low, even in noisy situations.
What is the best device to play music at home? ›- iPhone SE. Best MP3 player for die-hard iTunes users. $450 at Best Buy.
- Apple Watch. Music on your wrist. $279 at Amazon. ...
- SanDisk Clip Sport Plus. Basic budget MP3 player. $50 at Amazon. ...
- Mighty Vibe. Screenless Spotify option. $120 at Amazon.
Are headphones safer than earphones? Yes, over-ear headphones tend to be safer than in-ear earphones. Over-ear headphones with effective passive noise isolation or active noise cancelling are better at blocking out external noise, meaning you can enjoy your audio at lower volumes.
How long should walk up music be? ›
Walk Up songs are something to be taken very seriously. 15 to 30 seconds of ear magic that represents who you are and should leave a memorable impression on the stadium.
Does walking alone tone the body? ›Walking can tone more than just your legs. In fact, it can help you get a flatter stomach and firmer glutes too. To achieve this, you need to focus on using those target muscles while you walk.
Is Slow walking better than nothing? ›First of all, Dr. Weinrauch says, slow walking or fast walking is better than not walking at all. And secondly, he says, there is no wrong way to walk. After all, even the smallest walking intervals have been shown to improve cardiovascular health, strengthen bones and muscles, reduce body fat, and ease joint pain.