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Is walking 10,000 steps a day enough, is it too little or too much that many people care about? Accordingly, you can learn how walking improves health and how to set appropriate goals through the following article.
1. Is walking 10,000 steps/day suitable?
When starting a walking plan, many people are ready to hit the 10,000 steps/day goal, but is that the right goal? It all depends on your current fitness level and what you want to achieve.
Americans walk an average of 3,000 - 4,000 steps per day, or about 2.4 - 3.2km. How many kilometers is walking 10,000 steps? As calculated above, walking 10,000 steps is equivalent to 8km.
For people who choose walking as a physical activity method, it is necessary to find out how many steps they walk a day as a basis. The practitioner can then set a goal of 10,000 steps/day by adding 1,000 steps a day every 2 weeks. For those who already walk more than 10,000 steps a day, or for those who are fairly active and are trying to lose weight, a higher daily step count goal can be set.
MORE: How many calories does walking 10,000 steps burn?
Bạn cần tìm hiểu về số bước đi bộ phù hợp với sức khỏe để đạt hiệu quả giảm cân
2. Benefits of walking
Walking is a form of exercise for everyone. Trainers do not need to equip special equipment except for a good pair of shoes and also do not need to participate in high-class gyms.
Regular walking helps reduce the risk of some health problems such as: Cardiovascular disease, obesity, diabetes, high blood pressure, anxiety,...
3. How many steps is enough to walk?
The US Department of Health and Human Services recommends about 150 minutes per week of moderate-intensity exercise, such as brisk walking. However, when you're just starting out, you don't necessarily have to hit the 150-minute goal right away, just start with the right amount of time and gradually increase your activity week by week.
150 minutes per week of walking can also be divided in many different ways. Some people set a goal of 30 minutes of exercise 5 days per week. Others choose to exercise for 10 minutes at a time, several times a day.
If walking pace isn't fast enough to qualify for moderate exercise intensity, walking can still help prevent problems that can result from sitting too much during the day. Adding any regular activity to your daily routine is beneficial. So, how many steps to walk is also very good, as long as the practitioner has thoughts and really wants to be active.
MORE: The purpose of the 6 minute walking test
Mỗi người nên dành khoảng 15 phút - 20 phút/ ngày để đi bộ nhanh
4. How to Increase Steps for Walking
Once you have determined your goal, the practitioner can try the following ideas:
Walking the dog: Walking the dog will help the practitioner feel more comfortable, go longer, and go farther. than; Listening to music: Listening to music with strong rhythms will make walking more enjoyable, motivating people to walk further or faster; Go with loved ones: Instead of watching TV in the afternoon, go for a walk or go hiking as a family; Come to meet in person: Instead of sending emails and messages to colleagues, office workers can come to their desks. From there, create a habit of exercising anytime, anywhere; Walk while waiting: Instead of sitting around waiting for an appointment or waiting for a flight, we can get up and walk around; Schedule a walk during the day: Practitioners should set reminders in their calendar for short walking intervals to boost energy throughout the day; Park farther: Practitioners can choose parking spots further away from the entrance to extend their travel distance. If taking the bus, the practitioner can get off at the previous stop and walk the rest of the way; Stair climbing: Even going down stairs counts as steps and helps burn calories; Is walking 10,000 steps more or less? Each person's goal will depend on the starting point. But most people can reap the benefits of walking more.
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Reference source: mayoclinic.org
