Even things you may not think of as exercise can add to your daily step count including gardening, housework and shopping. There are also lots of small ways to notch up more steps. At work, for instance, you could use a kitchen on another floor when it's time for a tea break.
' Guidelines say every physical activity you do throughout your day counts. Walking, dancing, household chores. It may not be called 'exercise' but it all counts toward your daily physical activity.
Learn step count math
For most of us, 2,000 steps is about a mile, depending on stride length. Taking 10,000 steps would mean walking for about five miles.
How to get 10,000 steps without leaving the house: Walk 1,000 steps every hour. Double up your steps. Opt for high-step exercises.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized. "Calorie burn rate can be quite variable," he says.
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.
Incorporating at least 30 minutes, or approximately 3,000-4,000 steps, of brisk walking should be emphasized with the promotion of any step-based recommendation, in line with public health guidelines' focus on time in MVPA.
If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.
Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.
If you simply want to move around more, then yes: Walking around your house is exercise. If your goal is to improve your health, moderate-intensity exercise is recommended. 3 You may need to boost the intensity of your walking to hit this goal.
Study finds they're just as effective as going to the gym
Researchers discovered that people enjoyed the same health benefits whether going to the gym, walking to work or doing household chores.
Heavy chores include washing floors and walls, defrosting freezers, cleaning ovens, cleaning attics and basements to remove fire and health hazards, woodcutting, changing storm windows, heavy yardwork and snow shoveling. Dusting, vacuuming, sweeping, and routine cleaning of kitchen and bathroom.
Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.
Most rough estimates revolve around 100 calories burned per mile for a 180-pound person. How many miles are 10,000 steps? On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 180 pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories.
While the Centers for Disease and Control doesn't specifically recommend10,000 steps a day, it does suggest people get at least 150 minutes of moderate activity each week (30 minutes a day) coupled with two or more days of muscle-strengthening activity.
Walking 10,000 steps in a day is realistic for many people, but not realistic for others. Unless you ensure you get up and move around throughout the day, naturally incorporating activity breaks and movement, it may be difficult. You can also achieve 10,000 steps per day by setting aside time for walks and exercise.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
1) Helps Burn Belly Fat
It just takes a few days to burn a few calories by walking 10,000 steps every day. Brisk walking is also one of the simplest ways to burn off extra calories and prevent the creation of belly fat. Brisk activity will make a difference in how your clothes fit.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.