Considering walking 10,000 steps a day? The study, of more 4,800 Americans age 40 and up, found a clear pattern: The more steps people took each day, the less likely they were to die over the next 10 years. For a range of steps that was true – but only up to 7,500 steps a day, after which the benefits then plateaued. Lose weight, lower blood pressure, and reduce stress when you walk this way. I am 72 years old and do not measure myself with a pedometer. Doctors often recommend walking as an easy way for inactive people to ease into better health. The average person has a stride that is 2.5 feet long. Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. For younger people, the 10,000 steps per day is actually too little. Doctors recommend walking 10,000 steps per day if you want to lose weight. But about 7,000–8,000 steps per day are a good minimum target for most people, explains Duck-chul Lee, an associate professor of kinesiology at Iowa State University. A study where 355 participants were asked to take more than 10,000 steps a day found that there was a decrease in blood pressure among participants ... and found increased benefits with walking … Even two to four miles of walking per day, roughly 4,000 to 8,000 steps, can be beneficial for overall health, reducing your risk of obesity, heart disease, and cholesterol, while improving immune function and joint aches. You could strengthen your heart. Managing type 2 diabetes and exercising regularly go hand in hand. "But if you regularly walk another 4,000 steps a day to reach a total of about 8,000 steps per day, there's a dramatic difference in whether you live or die over the next decade," says Dr. Phillips. In the study, those who walked for 800 steps a day were 50 percent less likely to die of health conditions in the following decade. With the limitation of being an observational study, these findings suggest that promoting even a modest increase in daily step count may help to reduce the risk of diabetes in older adults. They found that, compared with taking 4,000 steps per day, a number considered to be low for adults, taking 8,000 steps per day was associated with a 51% lower risk for all-cause mortality (or death from all causes). Hence, it is suggested to do walk for minimum of 30 minutes a day. Using an activity tracker like a pedometer can help increase that number to 10,000 and beyond. The US Centers for Disease Control and Prevention recommends about 7,000 to 8,000 steps a day, which may be more reasonable for you. 'Walking for 60-90 minutes per day, or the rough equivalent of 10,000 steps for the average person, will support weight maintenance but in order to … You can potentially lose weight by walking 30 minutes every day if you are not eating excessive calories and you walk briskly . Whatever you do, try to walk more . The researchers found that, compared with people who walk 4,000 steps (roughly two miles) a day, those who walk 8,000 steps (four miles) a day are about half as … Everyone is different in how getting more steps can be done in their day. Regardless of the origins, scientists studying the benefits of walking since then have often used 10,000 steps as a baseline. ... On a regular laundry day, I get between 6,000 and 8,000 steps, because I tend to overload my arms and drag things so I … “Assuming people don’t have any prohibitions from their physician, are able to walk and have a safe place to walk, they can just start walking.” Katz recommends starting with small increases and gradually building up the time, distance and number of steps to about 8,000 per day. But that doesn’t mean you have to do it all in one walk. Sunlight is rich in vitamin D. Therefore, walking is good to supply the vitamin D to your body. Each mile that a person walks burns roughly 100 calories. Tomorrow is Walk to Work Day. Those who managed at least 8,000 steps a day — roughly equivalent to walking 4 miles — were one-half to two-thirds less likely to die, compared to less-active people. Share. But if your goal is to avoid being crippled by knee arthritis, just 6,000 a day will to it, a study finds. The average person will burn 3,500 per week if he or she walks around 10,000 steps per day. After the long research, it showed that taking 8000 steps on a daily basis can help you extend your lifetime. On the other hand, a day of watching Netflix and surfing Amazon Prime is a lost opportunity, a gap in that important fortress. Roizen points to a recent study, that found postal workers in Glasgow, Scotland, who walked 15,000 steps a day… Wearable devices that monitor physical well-being and fitness are incredibly popular. Taking 8,000 steps per day lowered the risk by 51 percent. Hi just a quick question does this 10000 steps a day just mean walking or also riding a bike as I average 5 miles a day doing both any help much appreciated. The mail carriers spent about seven hours a day upright, walking about seven miles. “And if you add that about 3,000 or 4,000 steps to your sedentary steps, it takes you to about 8,000 or 9,000 [steps].” Now, what about that other healthy habit, using a standing desk? In order for younger people to lose weight or at least prevent weight gain, step counts should be as high as 15,000. Walking 10,000 steps a day has become a popular fitness goal. But should you walk or run your steps? Walking is a form of exercise that requires no special equipment and minimal physical fitness, but it can lead to many benefits. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more. I hope there is a study which compares walking 10,000 steps a day versus physical exercise at a gym. ... As a rough guide, says Wiener, aim for between 8,000-12,000 steps per day. And even 4,400 steps a day may significantly reduce your chances of an earlier death. Sedentary people in North America typically walk 2,000 to 3,000 steps a day, the equivalent of walking 1 to 1-1/2 miles throughout the day. Personally, I use the Jawbone UP24 and have found it very useful for keeping track of my daily steps and sleep patterns. The CDC recommends taking between 7,000-8,000 steps each day to obtain the maximum health benefits of walking. You just need to know how much more you have to do. If you are truly sedentary now (e.g. The key is to find how you can fit more walking in through your day. Q: Can you lose weight by walking every day for 30 minutes? This is one of the easiest ways to work those steps into your routine. My main reason was I thought walking for the sake of walking was daft, boring, and a waste of time. A comfortable intensity for walking For most people, there is little difference in the amount of energy used by walking a kilometre or running a kilometre – it’s just that walking takes longer. Since that initial research, there have been plenty of other studies showing that 10,000 steps a day can help your overall health. Set a daily target. you get 2,000 or fewer total steps per day, including exercise), then don't aim to walk 10,000 steps tomorrow. As a result, the CDC recommend that most adults aim for 10,000 steps per day… What’s more, walking doesn’t require access to a gym or specific equipment. number of steps you take each day. Benefits of walking 30 minutes a day Increases brain power. And 3,000 is a good start. Taking 8,000 steps per day lowered the risk by 51 percent. Those who managed at least 8,000 steps a day—roughly equivalent to walking 4 miles—were one-half to two-thirds less likely to die, compared to less-active people. When you walk more than 5,000 steps per day, the health benefits increase. Taking 12,000 steps per day was associated with a 65% lower risk compared with taking 4,000 steps. Along with that, walking for general health has been studied thoroughly. Photo by Arturo Castaneyra on Unsplash “Compared with taking 4,000 steps per day, taking 8,000 steps per day … Honestly, I thought walking a little in the morning would do the trick, but by noon on that first day, I had only gone 5,000 steps (2,000 were from my morning workout). 8,000 to 10,000 steps a day is a decent goal for daily walking. Fitness watch: Walking has clear health benefits across age groups – here are factors to consider. This translates into walking distances of 1 and 4-1/2 miles respectively. 12000 steps a day increased those odds upto 65 percent. It's also a guaranteed way to get 9,000 steps per day, making my goal of 10K not much of a challenge. 10000 steps a day may not be the perfect goal for everyone. In one study, 11 moderate-weight women lost an average of 17 … Health benefits aside, it’s one of the best things you can do for your writing. So don't worry if you can't reach 10,000 steps each day. “Running is more time-efficient than walking, which is important because lack of time is a major barrier to exercise,” says Lee. Increasing the walking distance by roughly a mile will produce health benefits. Walking 1 hour each day can help you burn calories and, in turn, lose weight. The 10,000-steps-per-day guideline has been common faith among the general public for a while. We’ve also learned from the research that taking less than 5,000 steps a day (sedentary) is potentially very unhealthy. Work up to that in 500 step increments over time. More specifically, people who averaged about 8,000 steps a day were about half as likely to have died from heart disease, cancer or any other cause as people accumulating 4,000 steps or … If you need more motivation to hit the pavement, here are the top three benefits of walking: It burns calories 10,000 steps is an estimation of the physical activity you need each day for good overall health. It is estimated that in order to fully enjoy the benefits of walking an individual will require to take an average of 8000 steps a day. Results showed that adults who took 12,000 steps or more per day had a 65 percent lower risk of death from any cause, including cardiovascular disease and cancer, compared with those who took only 4,000 steps per day. Walking is an easy, gentle way to exercise. So at what point do health benefits of taking steps ... It’s somewhere between 7,000 and 8,000 steps per day,” explains Dr. Aguiar. When you get 10,000 steps a day, you put another brick in the wall that protects your health. So for everyone reading this, make sure you are taking at least 5,000 steps every day. Taking 4,000 or fewer steps a day is considered a low level of physical activity. ... Do you need to walk 10,000 steps a day… People are often told to walk 10,000 steps a day to be healthy. A large scale review of many studies into physical activity guidelines concluded that 10,000 steps a day was “a reasonable target for healthy adults” and advised 7000-8000 per day as a minimum. 3. Walking has clear benefits on keeping our bodies functioning as we get ... but 10,000 steps wasn’t any different to 8,000 steps. If you like books, consider reading "The Step Diet" by James Hill, John Peters, and Bonnie Jortberg. To complete the Challenge, you must walk 6,000 steps on at least 17 days and 8,000 to 10,000 steps a day on a minimum of 5 days this month. Between 7,500 and 10,000 steps per day “Somewhat active” people are usually fitter than average and often have jobs that require some walking. Walking 10,000 steps every day is recommended to reduce health risks and improve metabolic outcomes. The benefits of walking during pregnancy. They found taking around 8,000 steps a day was linked with a 51 per cent lower risk of death from any cause compared with taking 4,000 steps. While walking 10,000 steps a day is great as long as you are healthy, it is not a magical number. An entire industry has been built on the claim that 10,000 steps a day were necessary to be healthy. In fact, extending a stroll to 12,000 steps a day was linked to a 65 percent lower risk of death. Read “How walking helps,” “How to count steps,” and “How to get more steps.” 4.
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