“Walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. So, it can be considered equivalent to other forms of low-moderate intensity cardio workouts like cycling (stationary or outdoor), elliptical cross trainer, swimming or aquatic exercises,” says Dr Shaikh.
By adding 30 minutes of exercise (approximately 3,000 steps) that gets us to around 10,000 steps," Gordan said. He also added that when it comes to walking, more is better for your health.
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.
A new study by the London School of Economics and Political Science has found that a brisk 30-minute walk (roughly 3000 steps) is more effective at weight control than running, swimming or going to the gym.
The treadmill mimics your natural walking and running gait, while the elliptical may feel a little more foreign to your body. The best choice for your cardio workout comes down to personal preference.
Running burns more than twice as many calories per minute as walking. For a person who weighs 160 pounds, walking at a pace of 3.5 miles per hour for 30 minutes burns about 156 calories. Running at 6 mph for the same time burns about 356 calories.
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.
Over the last few years, the theory that walking 10,000 steps a day is the key to health and weight loss has become increasingly popular. However, according to a study, this won't actually prevent weight gain, or lead to weight loss..
This study demonstrated that lower intensity forms of exercise are not as effective in improving fitness. More intense forms of exercise, such as High Intensity Interval Training (HIIT) provided better results. HIIT training is more effective in improving fitness and higher levels of exertion.
Stationary cycling will result in the same benefits as walking, with the added bonus that it puts less pressure on your joints than other weight-bearing activities such as walking.
Intensity-related translations based on taking 120 steps/minute at 3 miles/hour correspond to 3,600 steps in 30 minutes, or 7,200 steps in 60 minutes.
1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
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.
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.
In a study published by the Medicine & Science in Sport & Exercise journal, participants who walked in place for an hour burned an average of 258 calories, compared to roughly 304 calories for people who walked on a treadmill.
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.
According to researchers from the Healthy Lifestyles Research Center at Arizona State University, three 10-minute workouts may be even more beneficial for your heart than one 30-minute session. That's good news for your health and your schedule.
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 in the United States only take 3,000–4,000 steps per day , which equates to about 1.5–2 miles.