Almost anyone can do walking, which is an easy and effective exercise. Other than proper shoes, you do not need special equipment to walk, nor do you need to join a club. Walking regularly reduces the risk of obesity, heart disease, type 2 diabetes, high blood pressure, and depression.
People who use pedometers walk 10,000 steps a day, or about 8 kilometers (5 miles). Physical activity helps them lose weight and live longer, according to what they’ve heard.
It is unclear, however, where this advice came from. Manpo-kei, which means “10,000 steps,” was introduced by a Japanese company in 1965. Based on a marketing advertisement that was very successful, this recommendation was made. Many countries practice 10,000 steps a day as part of their culture.
The benefits of 10,000 daily walks were examined in a study published in 2019. Among elderly women, this study aimed to determine if there was a correlation between daily steps and mortality rates.
Approximately 16,500 women aged 62 to 101 used the census for at least four days, with a mean age of 72. As well as recording the number of steps taken during the day, the devices also recorded the intensity of those steps. Researchers assessed the participants’ health four years later.
Those who walked an average of 4,400 steps a day were 41 percent less likely to die than those who walked an average of 2,700 steps a day. As the number of steps increased beyond 7,500 per day (25 percent less than 10,000 steps), the risk of death decreased further. Over 7,500 steps per day will not result in any additional benefits. Mortality rates were not significantly correlated with gait intensity.
Several studies have examined the effects of 10,000 daily walks on body composition and heart health. One study found that overweight or obese adults who walked 9,500 steps a day gained 2.4 kg after 36 weeks and lost 2% of their body fat.
Walking, however, is not the only factor that contributes to health. Lifestyle factors such as sleep, stress management, and diet can all help in this regard. 10,000 steps won’t guarantee your health if you eat poorly, are stressed, or don’t sleep enough.
Additionally, some exercises, such as yoga, strength training, and cycling, don’t add to your steps. The number of steps you take during the day does not provide an accurate picture of your level of activity.
Is it necessary to walk 10,000 steps a day?
People who are sedentary walk about 3,000 steps a day. If your job is not busy, it is difficult to take 10,000 steps a day. It is possible to reach 10,000 steps a day by walking for 30 to 60 minutes or running slowly.
Don’t focus on one number or aspect of your health. Focus on improving your health (such as sleep, diet, stress management, and inactivity) instead of trying to walk 10,000 steps a day.
You may become more active and spend less time sitting if you count your steps. It is surprising how active people are throughout the day. An alarm can be set on a pedometer.
You don’t have to walk 10,000 steps every day at first. Exercise may even discourage elderly people or people with sedentary lifestyles from walking this much. You can set a reasonable goal for yourself if you are one of these people who would like to increase their physical activity.
As you become accustomed to walking, you can gradually increase your steps. It is possible to do this by parking further away and walking, by using the stairs instead of the elevator, or by getting up during commercials and taking a short stroll with your children or grandchildren.
Even during lunch, you can walk. Instead of eating lunch, you can walk for 10 minutes. There is no need to follow a set schedule every day. One day, walk 10 minutes during lunch and the next day, walk a few minutes on your way to work.
You should also consider duration and type of activity in addition to quantity. Ideally, you should complete 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, or 75 minutes of high-intensity aerobic activity, such as running. At least twice a week, you should include strength training such as weightlifting in your exercise program.
The effects of prolonged sitting can be prevented by physical activity. People who sit for more than eight hours a day are 59 percent more likely to die than those who sit for less than four hours. Moderate-intensity physical activity can reduce your risk of death by 60 to 75 minutes per day. Therefore, brisk walking can reduce the negative effects of prolonged sitting.
What are some ways to increase walking’s calorie burn?
With moderate to vigorous exercise, most weight loss programs recommend burning 200 to 300 calories per day. You burn calories while walking primarily based on your body weight and secondarily based on how fast you walk. You burn more calories when your body weight and walking speed are higher.
Sitting and breathing also burn calories. Burn more calories by taking a walk. Calories are also burned while running. Five miles or eight kilometers are equal to ten thousand steps. A mile of walking burns 35 to 120 calories, depending on your weight and speed.
Increase your physical activity if you are sedentary most of the day. The sedentary lifestyle is associated with serious health problems such as high blood pressure, high cholesterol, and type 2 diabetes. Diabetes and cardiovascular disease can be prevented by walking in addition to lowering blood pressure, cholesterol, and sugar levels. You can also maintain a healthy weight by walking.
Even 7,500 daily walks can be beneficial for your health and reduce your mortality risk, according to research. You should gradually increase the duration and intensity of your walk if you are not very active.