Walking is a great exercise, but sometimes you underestimate it. It has been proven that it improves mood, protects health, helps with weight loss and weight maintenance. Do you know how many steps to walk a day?
In 1965, a Japanese watch company invented a pedometer called Manpo-kei. This was the beginning of the idea that 10,000 steps was the minimum number of steps people should take each day to improve their health. Many people cannot achieve this number on a daily basis. Therefore, experts are of the opinion that it actually is even a small number of steps is beneficial for your health and increases lifespan if you have not been active before.
What are the benefits of walking?
Walking is the most natural form of movement for humans and is an effective physical activity, if performed regularly. Research shows that as little as ten minutes of active walking a day can improve cardiovascular performance, maintain optimal body weight, aid in weight loss, strengthen bones and muscles, improve levels of protective HDL cholesterol, regulate blood pressure and sugar levels.
What factors should be taken into account when walking?
The benefits of walking naturally depend on gender, age, weight and other individual differences. The differences are bound, of course also for the purpose of walking, intensity and basis. Walking on errands in the city does contribute to physical health, but it does not have beneficial effects, because you walk on asphalt paths in inappropriate shoes, and such walking is also associated with stress. Walking in nature is definitely more suitable, it is more relaxing, because you took the time for this type of movement.
Photo: Ben O'Bro/Unsplash
What the studies say
Studies have confirmed that even an average of 4,000 steps per day can improve individual health problems or even reduce the risk of death. This data was obtained by comparing people who walked 2,700 steps or less per day. It is certainly clear that greater activity and more movement benefits your health.
If you want to start walking more, experts recommend that you start gradually, to form this kind of habit. This is especially true for beginners and people who are inactive. If you set a goal that is too big - 10,000 steps a day - you can quickly lose the will and drive to continue. That's why it's important to prepare a base, start slowly and then increase the number of steps weekly.
So if you start with an average of around 4000 steps per week, in the following weeks you will exceed this number. Thus, with such an effort, you will quickly reach fitness and also the number of 10,000 steps per day. Walking will become your habit, and your well-being will also improve.
Step counters
There are special meters available on the market that also allow you to count steps, such as smart watches or fit bracelets. They will help you count and in this way determine how you take care of your health through physical activity.
Last updated 2025-01-14 / Affiliate links / Photo source: Amazon Product Advertising API
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