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10,000 – How Many Steps Per Day Do You Really Need To Walk?

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Any sports app on your phone and any fitness bracelet or smart watch can count how many steps. Actually, this is what they do as their main and most popular function. And there is a reasonable explanation for counting steps: walking a lot, that is, destroying your sedentary lifestyle, is really important. But how many kilometers do we really need to walk every day?”

DenpaNews It doesn’t matter where you live, in the suburbs or in the center of the capital, work in a neighboring building or spend two hours on the road – we all have lost the habit of walking a lot, but we are used to a comfortable workplace and traffic jams. At the same time, regular fitness classes 2-3 times a week cannot completely solve the main problem of a modern person – the body needs physical activity every day.

10.000 – How Many Steps Per Day

What for? Then, that a sedentary lifestyle is the source of an incredible number of diseases and chronic diseases, from elementary obesity to diabetes, heart and vascular diseases, joints, asthma, and even some types of cancer. In order not to get into the risk zone without daily visits to the gym, you need to at least just walk – every day.

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If you look in the app menu of your fitness bracelet, you will probably see a recommendation to take 8000-10000 steps per day. This is the norm for an average healthy person, which is defined by the World Health Organization. Of course, playing sports reduces the daily allowance, but misunderstandings can arise step here. The fact is that it is not enough to go to a strength training in the evening if before that at 9 am you sat down at the computer and moved away from it at 6 pm.

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In that sense, steps-walking is a versatile way to take a healthy break. For example, during lunch you obviously can’t jog or beat a pear, but it’s easy to get around the block steps. Your fitness tracker has a useful function to remind you when you are not active, so turn it on and leave the office outside, just do not use the elevator for this. Even a five-minute break will disperse stagnant blood, saturate it with oxygen, and increase productivity and quality of work. By the way, even if you have a standing job (for example, you are a surgeon), you still need to walk. It doesn’t matter where the blood stagnates – in the legs or the pelvic area.

It is noteworthy that the figure “10,000 steps” itself arose for a reason – it was originally used in an advertising campaign for Japanese pedometers in order to sell them more. As in the case of two liters of water, which supposedly need to be drunk per day, this publicity stunt ended up being firmly deposited in the minds of people and played a positive role. Subsequently, physicians around the world, seeing a positive effect, accepted 10,000 steps as the recommended daily allowance, and WHO set 8,000 steps as a necessary minimum. However, these figures have not yet become an official recommendation for the prevention of various diseases. But hardly anyone will say that such physical activity can hurt, right?

Of course, setting the goal of your day to pass these 10,000 is not entirely logical. It’s more about lifestyle than hard numbers. The number of steps can be easily replaced by minutes of walking or kilometers covered, and you certainly don’t need to think that “didn’t pass the prescribed – didn’t become healthier.”

Walking can also help you lose weight if you follow an adequate diet. After all, this is an ordinary aerobic workout, which differs in duration and, as a result, affects the breakdown of fat reserves and strengthens blood vessels. For example, when walking fast, the average adult can get rid of 300-400 kcal per hour, and the more weight, the more calories burned. In this case, there is no special load on the joints and heart. Do the math: if you just start walking to and from work, you can spend about a quarter of your daily kcal intake! On average, we walk about 5,000 steps per day, which is twice as low as the norm. Couriers easily make 30,000 steps, but the authors of articles, for example, sometimes cannot even reach 2000.

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Tip: If you don’t have time to walk, increase your walking speed. The point is not in the number of steps, but in the activity itself. Let it be a short section of the road, let it be 10 minutes around the office building, but at a fast pace.

Do you want to lose weight by walking? Easy – make 15,000 steps a day your benchmark. And, of course, get a pedometer or buy a fitness bracelet, this will help you more accurately calculate the distance traveled. Programs in the phone can deceive and wind steps from a slight vibration. Moreover, fitness bracelets have firmly become fashionable, they look interesting and are equipped with other useful features . For children, even 15,000 steps will not be enough for healthy development, but it is more difficult to stop them than to make them walk. But for the elderly, walking is a necessity, because more active sports are already contraindicated for them. The norm for pensioners from 50 years old is no more than 5000-8000 steps. Pass this on to your parents, gift a pedometer, and encourage them to have daily competitions with their peers.

Unfortunately, no real medical research has been done on this subject. However, there is a correlation between a decrease in mortality and at least a slight increase in the number of steps per day. You will be surprised when you start counting steps – even 10,000 is not so difficult to achieve!
Even if you have a workout scheduled for the evening or morning, do not be lazy and walk for at least 30 minutes at the opposite time of the day. Focus on the pedometer – the bracelet will quickly teach you to walk more and enjoy it, because even a virtual reward for fulfilling the norm is also a reward. In addition, many fitness trackers default to data about other users and say that “today you took more steps than 78% of people your age.” Excitement turns on instantly!

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Park farther from the entrance to the building. Get off one metro station early. Stop using the elevator – completely and try to steps. Communicate with employees who are in the same building in person, and not in messengers – steps to them to ask a question.  steps every day for at least 20-30 minutes, while trying to go to the park, where the air is cleaner. In the meantime, enjoy a steps, find and book a lesson at the nearest fitness club – for convenient planning of your workouts, we have developed the free Sport Priority mobile application. Be active and healthy!

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