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Regular walking brings many health benefits. This is an easy and effective form of physical activity. Taking an adequate number of healthy steps each day reduces the risk of depression, supports weight management, and improves brain health.
1. Why walk 10,000 steps a day?
Walking is an easy and cost-effective form of physical activity and taking a sufficient number of steps each day can have many health benefits. There are many people who choose to walk to lose weight, while many people choose for the purpose of improving their health.
Walking regularly and in sufficient quantity has many health benefits for you such as:
Reduces the risk of depression Supports weight control Improves brain health. Improve bone health. Improve overall quality of life. In recent years, walking 10,000 steps a day has become a popular recommendation used to promote regular physical activity.
Why 10,000 steps and not another number?. For many people, walking 10,000 steps equates to about 5 miles or 8.05 kilometers. In addition, there are many studies that support the claim that walking 10,000 steps is good for weight loss and overall health.
In a study of 35 adults with a body mass index (BMI) between 31.7 and 44.9, participants were counseled on diet and gradually increased the number of daily steps they walked for each day. until you reach 10,000 steps. After 6 months, the participants' BMI decreased significantly, by about 3.7%. Other body measurements also improved.
To achieve the goal of weight loss, you not only need to walk 10,000 steps a day but also need to combine the diet.
Đi bộ thường xuyên có tác dụng giảm béo
2. How to estimate calories burned?
One of the best ways to calculate how many calories you burn from walking 10,000 steps is to use an equation that involves the following factors:
Weight Exercise Intensity Exercise Time One Method A simple program that considers these factors that you can use to calculate calories burned while walking as well as doing other exercises is:
Calories burned per minute = 0.0175 x MET x weight
Where:
MET: Is the ratio of your metabolic rate at work to your metabolic rate at rest. MET represents the rate at which you burn calories while engaging in a certain physical activity. Different activities at different intensities will have different METs. For walking, the average MET ranges from 2.0 - 10.0 depending on speed and terrain.
Body weight in kg.
Cân nặng là một cách tính toán lượng calo bạn đốt cháy khi đi bộ 10.000 bước
3. What will you get for walking 10,000 steps?
Research done on walking programs shows it to be a safe and effective exercise. Walking can aid weight loss and improve overall health. Walking 10,000 steps a day may not be right for everyone for a variety of reasons. Walking less than 10,000 steps a day can still benefit your health. One study in women found that a 12-week walking program in which each participant walked 50 to 70 minutes three days a week reduced belly fat and improved blood markers of insulin resistance. Current recommendations suggest walking for a minimum of 30 minutes a day, at least 5 days a week. Any questions that need to be answered by a specialist at Vinmec International General Hospital, you can contact Vinmec Health System nationwide or register online HERE.
Reference source: healthline.com
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