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.
Faster is better
"For even more optimal health you would go about doing 10,000 steps and perhaps 30 minutes of those at a faster pace." Del Pozo Cruz said that very high step counts — in the range of 20,000 steps and beyond — may actually decrease health benefits.
If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
What is 10000 Steps Equal To? “But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”
It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.
A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride.
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.
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.
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.
THE BENEFITS OF WALKING TWICE A DAY
Being sedentary for long periods of time during the day can lead to problems associated with obesity, heart disease, and other health-related illnesses. For this reason, adopting a routine that involves multiple walking sessions per day instead of just one can be beneficial.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
Apart from morning hours, 4pm to sunset are ideal hours for an outdoor walk. Our body has less perceived exertion, meaning we can exert more and feel less. This makes it the perfect hour for a quick run or a brisk walk. Muscles are warm and flexible, which makes the risks of injuries lower.
Yes, walking 10000 steps a day can help tone muscles all over the body, including the legs.
As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
Most people burn around 30-40 calories per 1,000 steps, which means they will burn around 300-400 calories by walking 10,000 steps.
To lose weight by walking, you have to burn off an extra 500 calories a day to lose a pound a week. Most people burn around 300 to 400 calories by walking 10,000 steps. Experts recommend gradually increasing steps, aiming for an extra 1,000 steps per day each week.
Walking is absolutely a great form of exercise, and one that doesn't get a ton of love because it's so chill and easy compared to other forms of exercise, Saltos says. But, rather than building butt muscles, walking can actually make your bum a bit smaller.
Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work.
If you want to lose weight, then 300 minutes a week of moderate intensity cardio activity is what you should aim for. Also, watch: If you are healthy enough, your workout program can include high-intensity days, recovery days, and moderate days—when you build endurance, improve heart health, and burn fat.
Walking for about three miles per hour (4.8 km) or walking for 80 minutes and covering four miles will definitely help you burn about 950 calories a day. Even though walking is less intense, by covering the same area each day, walking will ultimately help you lose more weight.
A half hour of activity corresponds to about 3,000 to 4,000 dedicated steps at a moderate pace. In Australia, the average adult accumulates about 7,400 steps a day. So an additional 3,000 to 4,000 steps through dedicated walking will get you to the 10,000 steps target.
The average U.S. adult takes 3,000 to 4,000 steps per day, which is the equivalent of about 1.5 to 2 miles. Walking less than 5,000 steps each day is considered sedentary.
If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.