Most individuals should walk 10,000 steps a day to keep fit. The objective is about eight kilometers (5 miles), which can help you fight a sluggish lifestyle, defined as taking less than 5,000 steps a day.
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Walking is Good for You in General
Walking is a moderate-intensity, low-impact exercise with few health benefits and risks. The CDC recommends taking 10,000 steps every day to improve your health.
Many Americans don't get enough exercise. They only take 3,000 to 4,000 steps daily or 1.5 to 2 miles.
The Arthritis Foundation says walking can help with happiness, sleep, breathing, flexibility, balance, joint stiffness, and muscle strength. It can also help prevent or control health problems like obesity, osteoporosis, and memory loss that come with getting older.
A 2020 study found that people who walked 8,000 steps a day were 51% less likely to die from any cause than those who walked 4,000 steps a day. The lower risk increased as the number of steps rose. People who took 12,000 steps a day had a 65% lower risk.
How to Lose Weight Just by Walking
Most people can reach their goal of 10,000 steps per day to lose weight. The level of the exercise is also fundamental. A study done in 2018 found that people who took 10,000 steps every day and did at least 3,500 of those steps in moderate to vigorous exercise for 10 minutes or more lost a lot of weight.
Keeping up this amount of activity helped people lose weight until the 18-month follow-up. This study stresses that the best way to lose weight through walking is to do it regularly and moderately.
Depending on your lifestyle, work, activities, and time, these techniques can increase your step count:
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Track your steps. Use an app or step counter to track your progress.
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Include daily walks. Daily walking for 30-60 minutes can dramatically increase step count.
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Walk short distances. Three 10-minute walks a day will get you 30 minutes.
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In-person chat. Walk to coworkers' desks instead of messaging them.
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Extra mile. Leave your automobile at the farthest spot to walk further.
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Avoid magazines. Walking instead of sitting in the waiting area for appointments.
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Talk while walking. Take calls in places where you can move about. Include coworkers in walking meetings.
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Walk amid kids' activities. Walk about as kids conduct an activity instead of sitting and waiting.
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Get involved in a walking challenge. Fun competition can motivate.
READ ALSO: Consistent Physical Activity Is Effective to Ward Off Symptoms of Insomnia [Study]
Step Suggestions for Each Age Group
Kids between 3 and 5 should stay busy all day by playing active games. Six- to seventeen-year-olds should exercise for at least sixty minutes daily, or roughly 12,000 steps.
Older folks should aim for 7,000 to 8,000 steps daily, although even less can be beneficial. 2019 saw a study that revealed older persons who walked 4,400 steps a day had a lower death rate than those who walked only 2,700 steps.
When I walk, how many calories do I burn?
Walking speed and other personal aspects determine how many calories you burn. One burns between 30 and 40 calories every 1,000 steps. A 400-300 calorie burn comes from around 10,000 steps.
Walking for an hour five days a week can help you burn between 1,000 and 1,800 calories. Using a tracker or an app on your phone to track your steps can help you stay motivated and make sure you keep making progress.
Adding more walking to your daily routine and setting goals to take more steps can make a big difference in your health and well-being. Regular walking improves your health, makes you feel better, and gives you more energy, all contributing to a healthier lifestyle.
RELATED ARTICLE: Is Walking 10,000 Steps a Day Recommended? Research Says This
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