Steps: How much to do for better health, weight loss, and wellness

Although we have all heard that we should walk 10,000 steps a day, this number may not be that number after all, because it not only varies from person to person, but also depends on the goals you have set.

Do you want to promote proper body function, shed excess weight, improve your athletic performance, or enhance your sense of well-being in your daily life? Walking helps you achieve all of this.

To lose weight, experts recommend at least 10,000 steps per day

This is a very popular exercise that you can do anywhere, anytime. Among its most important benefits are the following:

• Easier weight loss or management.
• Improve balance, cognitive function, heart health, memory, mood and sleep.
• Increased energy and stamina.
• Reducing blood sugar, blood pressure and cholesterol.
• Reducing the risk of some types of cancer, diabetes, heart disease and stroke.
• Strong bones.

How many steps to take for better health

To reach this conclusion, researchers evaluated data from more than 3,000 adults who participated in the U.S. Health and Nutrition Examination Surveys in 2005-2006. They tracked participants’ step counts for a week and then ranked that data against their mortality data.

According to my findings From the study People who walked 8,000 or more steps a day once or twice a week had the lowest death rates.

This group’s risk of death fell by 15% over the next decade, while those who took 8,000 steps three to seven days a week had a 16.5% lower risk.

Other evidence suggests that 10,000 daily is associated with a lower risk of death, cancer and cardiovascular disease.

In another study, data from more than 78,000 people aged 40 to 79 who wore pedometers on their wrists was studied. The results showed that those who managed to achieve approximately 10,000 steps per day had a significantly lower risk of developing dementia.

How many steps should you take to lose weight?

When it comes to losing weight, experts recommend at least 10,000 steps per day, with one step more Scientific study To confirm this.

But keep in mind that 10,000 steps wasn’t the only thing that helped study participants lose weight. Participants also ate a specific number of calories each time.

Vigorous physical activity exercises also contributed to 3,500 of the 10,000 steps taken. This suggests that exercise may help, but increasing training intensity and dietary changes may also be important for weight loss.

How many steps should be taken to improve physical condition

To improve your fitness, experts recommend starting with 5,000 steps per day. The daily step goal varies from person to person because everyone has a different fitness level.

Cardiorespiratory fitness can affect the risk of death for both people with and without cardiovascular disease. This type of fitness Evolve With the largest number of steps you take.

You can find your daily step goal by considering the following:

• Add 1,000 steps to the number of steps you achieved while walking to set your new step goal. This number may vary depending on your physical condition.
• Count approximately the number of steps you take during a twenty-minute walk.
• Track how much you walk in addition to your workouts.
• Work your way towards achieving your new daily goal.

source: Vita