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How many steps a day to lose weight?

Walking is a very beneficial physical activity for the health of the heart and muscles. It is often enough for a few minutes of daily walk to keep fit, but also to lose calories. However, with our lifestyles and overloaded schedules, it is often difficult for us to walk enough during the day. How many steps a day to lose weight should we do?

The benefits of walking

The risks of an inactive, sedentary lifestyle are bad for your health. Scientists recommend regular physical activity of moderate or intensive intensity of about 30 minutes a day . And walking is probably one of the easiest physical activities to put in place, but also one of the most effective.

Walking helps to clear your mind and reduce the likelihood of cardiovascular problems. Indeed, a daily walk of 30 minutes will stimulate your brain and improve your cardiorespiratory endurance , that is to say the increase of your lung resistance. Walking eliminates the risk of developing breast cancer and colon cancer.

Finally, you can walk to lose weight. But above all, it can be helpful to know the ideal number of steps to take in a day.

Walking 10,000 steps a day: Where does this idea come from?

With the boom of connected watches and the return of pedometers, many gadgets and applications now offer you to count the number of your steps per day to lose weight, and to tell you the number of calories burned. Most of these connected objects are set to an objective of 10,000 steps per day.

But where does this figure of 10,000 come from?
From very far in reality. As a prelude to the 1964 Olympic Games in Tokyo, the Japanese at the time, invented a pedometer called manpo-kei which translates as "measuring 10,000 steps". The advertising campaign conducted around this gadget has focused on the benefits of walking 10,000 steps a day. Since then, this number of steps has become a record of progress to be achieved all over the world.
10,000 steps a day equivalent to an average of 7.5 kilometers a day , from the first step from waking to bedtime. The NHS, which is the public health system in the United Kingdom, and the CDC, which represents its American equivalent, have established a level of 10,000 steps at a reference of 150 minutes of moderate physical activity per week or 75 minutes of a high intensity physical activity.

What are the benefits of these 10,000 steps in health?

Objective monitoring of our physical performance using pedometers or accelerometers provides a valuable opportunity to measure physical activity in steps per day. Based on milestones and guidelines, this new sporting trend has captured public interest through its effectiveness.

According to a US study, it is recommended to do between 7,000 and 8,000 steps per day to keep a great shape. But in the case of daily steps to lose weight (a goal of weight loss) reaching at least 10,000 steps per day over a prolonged period would be ideal to achieve its goals. That's between 30 and 60 minutes of physical activity.

Another scientific study was conducted by the Physiotherapy Department of the Faculty of Health Sciences of the University of Thailand on the subject. It concerns the effects of 10,000 steps a day on the physical and mental health of a number of overweight participants.

This study demonstrated that an accumulation of these 10,000 steps per day resulted in a significant decrease in the negative effects of obesity on the mood and physical health of volunteers . Similarly, there are significant improvements in the vigor and determination of subjects to continue walking to lose weight.

At a high frequency, this walking forces the metabolism to burn calories and turn carbohydrates, proteins and fats into energy rather than fat reserves. It activates the blood circulation and helps fight against cholesterol . Keeping this pace is a key factor in optimizing your heart rate and lowering your risk of high blood pressure, heart disease, and preventing diabetes by 60% to 70%.

Ok, but should we really take this goal of 10,000 steps to the letter? What is it really ?

Number of steps per day to lose weight: what is it for?

Around the world, public health organizations provide recommendations in terms of physical activity. For this, they indicate the standards necessary to be in good health. These recommendations are usually given in terms of frequency, duration and intensity of physical activity. Moreover, they are based on decades of scientific research.

Observations show that there is a close correlation between pace and intensity of steps: 100 steps per minute represent a value indicative of moderate intensity walking.
In other words, if you want to lose weight, the intensity and pace of your physical activity will play a significant role in your weight loss . You will burn more or fewer calories depending on the speed at which you walk. It is considered that from 120 steps per minute, walking is called intensive.

tips to increase your number of steps per day to lose weight:

  • prefer steps rather than elevators,
  • for small races, go there on foot or by bike rather than by car,
  • park your car further away from your office or get off at a bus or metro stop earlier
  • go walk 5-10 min during your lunch break
  • take a stroll in the evening after dinner

It is also helpful to monitor your eating habits and the number of calories you eat. Indeed, it will achieve your goals of losing the extra pounds. So remember to consume every day fruits and vegetables, protein and good fat. Finally, do not forget to drink plenty of water.

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