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.
- 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!
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
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.
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
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.
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What is the best beat for walking? ›
According to Relationship and Mind Coach, Md Ansar Ali, the ideal BPM for walking and other workouts is between 125 and 140 beats per minute. The benefits of choosing tracks within this tempo range can be great, with studies showing that listening to music can even increase performance.What type of music is good 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.Can Spotify make a workout playlist for me? ›
Enter the length of your workout, select a list of types (yoga, running, biking, cardio, weight lifting, etc), choose a couple of your favourite genres and the "vibe" you're after and click to create your playlist.What should I listen to while walking? ›
- For fascinating conversation: Armchair Expert. ...
- For the truly curious: Hidden Brain. ...
- For self-improvement: Happier. ...
- For music lovers: Song Exploder. ...
- For binge-listeners: Wild Thing. ...
- For food lovers: Spilled Milk.
According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.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 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.
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.
|1||Today's Top Hits 30,463,553 likes||Listen|
|21||Get Turnt 6,139,604 likes||Listen|
|22||Motivation Mix 6,121,799 likes||Listen|
|23||mint 5,885,912 likes||Listen|
|24||Happy Hits! 5,785,644 likes||Listen|
- 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.
How do I find a good workout playlist? ›
- 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.
Music makes you exercise harder
A study by Karageorghis in the Journal of Sports Exercise Psychology found that motivational music helped exercisers push through fatigue. In an American Council on Exercise article he says that music can increase endurance during a workout up to 15 percent.
Running Tempo Mix
Companies like Adidas, Gymshark, and more have started making their own workout playlists on Spotify, and I'm certainly not mad about it. This “Running Tempo Mix” was created by Nike Women and features empowering pop songs that'll make you want to crush your cardio of choice.
The Rock recently released his progress workout playlist, which features his favorite training jams alongside suggestions provided by his fans. You'll listen to such hits as “Enter Sandman,” “'Till I Collapse,” and “Iron Man,” all of which are guaranteed to get you amped up for your next lift.Is there a music app for walking? ›
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 do I make walking less boring? ›
- Walk with a buddy. Exercise is much more fun when you do it with a friend or family member. ...
- Become part of a group. One buddy is fun, but a whole group of people interested in walking is better still. ...
- Bring your own entertainment. ...
- Change your route. ...
- Take your dog.
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.How to lose 10 lbs in a week? ›
- Follow a low-calorie diet. Share on Pinterest A low-calorie diet is recommended when trying to lose weight. ...
- Avoid junk food. Junk foods are: ...
- Add lean protein. Lean protein helps build muscle. ...
- Move more. ...
- Try high-intensity cardio. ...
- Add weights. ...
- Eat fewer carbs. ...
- Reduce bloating.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.What is the free app to create walk up songs? ›
Download BallparkDJ and try it for free to produce professional walk-up and walk-out voice and music intros.
What is a walking out song? ›
Wedding recessional songs, better known as wedding exit songs, are played as the couple walk back down the aisle as newlyweds and the guests clap wildly. Happy, celebratory and bursting with love, your wedding recessional song should reflect the excitement you're feeling inside.What is the ideal daily walk time? ›
A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64.What is the ideal minutes for walking? ›
Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. If you can't manage 30 minutes a day, remember even short walks more frequently can be beneficial. Walking with others can turn exercise into an enjoyable social occasion.Are three 10-minute walks as good as one 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.Is it better to go on a walk with or without music? ›
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.Should you talk while walking? ›
Where muscle damage is not the only risk that is associated with the activity of walking on the road while talking on your cell phone. Distraction caused due to this activity can cause body imbalance and lead to injuries and even accidents in some cases.What song does taking a walk sample? ›
Apocalypse's 'Take a Walk' sample of Spanky & Our Gang's 'Lazy Day' | WhoSampled.What is the #1 most played song on Spotify? ›
1. 'Blinding Lights' by The Weeknd (3.52 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 most played song ever? ›
There's even a dispute over the exact title. Yet “It's a Small World,” also known as “It's a Small, Small World” and “It's a Small World (After All),” is very likely the most played song in music history — nearly 50 million times.What is the most played music in Spotify? ›
- PerfectEd Sheeran.
- Heat WavesGlass Animals.
- Say You Won't Let GoJames Arthur.
- bad guyBillie Eilish.
- Thinking out LoudEd Sheeran.
- Lucid DreamsJuice WRLD.
- StarboyThe Weeknd, Daft Punk.
- Don't Start NowDua Lipa.
What music pumps you up? ›
- “Sirius” by Alan Parsons Project.
- “Howlin' for You” by The Black Keys.
- “List of Demands” by Saul Williams.
- “Crazy Train” by Ozzy Osbourne.
- “Stronger” by Kanye West.
- “Sleep Now in the Fire” by Rage Against the Machine.
- “Back in Black” by AC/DC.
- “Party Up (Up in Here)” by DMX.
- Feeling Good — Nina Simone. ...
- Hold On — Sounds of Blackness. ...
- We Fall Down — Donnie McClurkin. ...
- Never Give Up — Sia. ...
- Good To Be Alive (Hallelujah) — Andy Grammer. ...
- Golden — Jill Scott. ...
- Won't He Do It – Koryn Hawthorne. ...
- Worth — Anthony Brown.
- 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.
- Classical Music. If you're tired of all those pop bangers and remixes, might I suggest something a bit more mellow? ...
- Film Scores. ...
- Story-Driven Podcasts. ...
- Informative Podcasts. ...
- Audiobooks. ...
- Stand-Up Comedy. ...
- Good Ol' Music.
Since endurance training involves high intensity exercises, your gym members will benefit the most from music with 135 or more beats per minute. Choose fast tempo music genres such as techno, upbeat pop music, or hard rock.What is best for listening to music in the gym? ›
The best way to listen to music at the gym is to put your MP3 player or phone in your pocket or in a holder on your arm while you work out. It's that simple. You can use your standard headphones, but it's worth investing in a pair of wireless headphones such as Aftershokz if you find wires irritating!What are the benefits of walking with music? ›
Research shows that walking to a steady beat or music helps improve walking speed, stride length, walk rhythm and symmetry (7;8). These encouraging results are supported by other studies about the benefits of music, particularly for people who have had a stroke (8;9).Does music increase strength? ›
Multiple studies have found that listening to music can boost your athletic performance, either by increasing the distance you run, the pace at which you travel, or how many reps you complete.Why does music pump you up? ›
Listening to music releases dopamine – one of the happy 'feel good' chemicals. This boosts your mood and makes you feel more optimistic. So playing upbeat, happy music first thing in the morning can help set you up for the day. Especially if you're feeling down or the morning news is too depressing to deal with.What is an app that has workout music? ›
- RockMyRun. True to its name, RockMyRun is one of the top music workout apps available. ...
- Perform. Perform matches music to your movements using AI. ...
- Fit Radio. ...
- Pace DJ. ...
What do fitness instructors use for music? ›
FitMix Pro is a music service for fitness professionals. Using our patented AutoDJ, fit pros create custom mixes for their classes - just choose your tracks and click Mix It! The AutoDJ mixes tracks seamlessly in 32 count format for choreography to go with freestyle routines.Does Spotify have yoga music? ›
Yoga Music for Yoga Class | Spotify.What is Dwayne Johnson's favorite song to work out to? ›
It was actually pal Kevin Hart who was asked what his choice would be to work out with The Rock and he answered immediately 'It's Raining Men'. Johnson exclaimed, “I love that song”, and proceeded to sing the chorus.Does The Rock eat before cardio? ›
The Rock shared his pre-workout breakfast menu, including a steak with a side of PBJ, to fuel him up on leg days. Dwayne "The Rock" Johnson shared the pre-workout foods he eats before leg day in the gym. The breakfast includes a lot of protein, like eggs, steak and peanut butter.How many times a week does Dwayne Johnson workout? ›
On his training routine, he told Bodybuilding, “I work out six days a week, and usually in the morning. But depending on my schedule, I may also train in the evening. But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps.What is ideal BPM for walking? ›
For the high end of your target heart rate, multiply 220 bpm minus your age by 0.85 (85 percent). For example, for a 40-year-old it'd be 180 bpm x 0.85 = 153 bpm. For this person, their target heart rate while walking would be between 90 and 153 beats per minute.What is the heart beat for walking? ›
What Should Your Heart Rate Be When Walking?
|Age||Target Heart Rate||Maximum Heart Rate|
|35||93 to 157 bpm||185 bpm|
|40||90 to 153 bpm||180 bpm|
|45||88 to 149 bpm||175 bpm|
|50||85 to 145 bpm||170 bpm|
Taking A Walk is a moody song by Trippie Redd with a tempo of 81 BPM. It can also be used double-time at 162 BPM. The track runs 2 minutes and 2 seconds long with a C key and a minor mode. It has average energy and is very danceable with a time signature of 4 beats per bar.What tempo is taking a walk? ›
Andante—a popular tempo that translates as “at a walking pace” (76–108 BPM)How fast should a 68 year old walk a mile? ›
|40 to 49||1.39 to 1.43||3.11 to 3.2|
|50 to 59||1.31 to 1.43||2.93 to 3.2|
|60 to 69||1.24 to 1.34||2.77 to 3.0|
|70 to 79||1.13 to 1.26||2.53 to 2.82|
How many minutes does it take to walk 1 mile? ›
The average “usual” walking speed works out to walking one mile in 20.6 minutes, while walking a mile at the average maximum walking speed would take 13.48 minutes. Therefore, this data suggests that the average middle-aged walker can walk a mile between 13 minutes and 30 seconds to 20 minutes and 36 seconds.How many BPM should I walk to lose weight? ›
To determine your maximum heart rate, subtract your age from 220. For example, a 35-year-old's maximum heart rate is 220 minus 35 — or 185 beats per minute. To enter the fat-burning zone, she'd want her heart rate to be 70 percent of 185, which is about 130 beats per minute.What is a good heart rate by age? ›
|Age||Normal Resting Heart Rate|
|Children 3 to 4 years old||80 to 120 bpm|
|Children 5 to 6 years old||75 to 115 bpm|
|Children 7 to 9 years old||70 to 110 bpm|
|Children 10 years and older and adults (including seniors)||60 to 100 bpm|
|Age||Target HR Zone 50-85%||Average Maximum Heart Rate, 100%|
|20 years||100-170 beats per minute (bpm)||200 bpm|
|30 years||95-162 bpm||190 bpm|
|35 years||93-157 bpm||185 bpm|
|40 years||90-153 bpm||180 bpm|
Vital Signs in Loved Ones: Pulse
Normal Heart Rate for Elderly: 60 to 100 beats per minute.
Research shows that walking to a steady beat or music helps improve walking speed, stride length, walk rhythm and symmetry (7;8). These encouraging results are supported by other studies about the benefits of music, particularly for people who have had a stroke (8;9).What BPM is slow walking speed? ›
Lento – slow (52–108 bpm) Andante – at a walking pace, moderately slow (56–108 bpm)How fast is 120 BPM walking? ›
Now, as you get better at this, you will want to walk faster. 120 BPM is about 3.7 miles per hour. When you get at or near 130 BPM, you'll be up to 3.9-ish miles per hour.What tempo is Jesus walks in? ›
Composition. "Jesus Walks" is a mid-tempo hip-hop song. It is set in common time with a moderate tempo of 87 beats per minute and composed in the key of E-flat minor.What BPM is 4 mph walk? ›
For a walking pace around 4 to 5 mph, select songs with a BPM of 140 and work your way up to 170.
What is a metronome for walking? ›
A metronome sets a regular tempo, pace or beat. The beat is heard as a sound coupled with blinking lights, moving lights or a swinging pendulum. Musicians know all about metronomes. Once you have downloaded the app, set the metronome to 100 beats per minute and let it tick loudly away while you are walking.