Walking: how much do you need to walk a day for health?
One of the simplest activities of the human body is walking. How much you need to walk a day to improve your health and fitness has been studied by specialists for many years. It has been established that we should take 10,000 steps a day (this is the average value recommended by the World Health Organization). Meanwhile, the optimal number of steps that should be taken during the day is a very individual matter and depends on many factors. However, there is no question that a daily dose of exercise is essential for health, especially for people who lead a sedentary lifestyle. Walking is the easiest way to get regular and although the effects it brings are not very easy to measure, such attempts are made. On the basis of research, it has been established that taking more steps on a regular basis, regardless of their type and intensity, lowers the risk of premature death. It is estimated that taking 7,000,000 steps a day reduces the risk of mortality. It doesn’t matter their intensity and the circumstances in which they are performed. Physical activity counts.
Step counting: child’s play with the right device
Counting steps is now a trivial matter. All you need to do is install the appropriate application on your smartphone, or use a smartwatch or put on a wristband that monitors physical activity. Such devices act as not only pedometers, but also m. blood pressure monitors or heart rate monitors. There is no doubt, however, that the number of steps is an easy-to-monitor measure, and pedometers determine it for us at any time: while walking, on the way to work, while doing household chores or while shopping.
How many steps are km?
Many people wonder how many steps are in a kilometer. Although the number of steps recommended by the World Health Organization includes every step: the one taken on a walk, and the one when walking around the office or apartment, it is not surprising that we want to know how it translates into kilometers. It is assumed that one step taken by a man is on average 75 cm, and a step taken by a woman is estimated at 60 cm. This means that for every 1,000 steps taken by women, about 600 meters are covered, while men, after taking 1,000 steps, cover a distance of 750 meters. Thus, it can be estimated that a woman needs to take about 1,650 steps to walk one kilometer, while men will walk a kilometer by taking about 1,330 steps.
Walking: how many km should be covered per day?
Walking is the easiest way to stay fit and healthy. How many kilometers do you have to walk a day to feel the positive effects of activity? Walking is one of the simplest forms of movement and physical activity, so it should accompany us every day. Just walking four to seven kilometers a day (i.e. taking an average of 6 to 10,000 steps) can have beneficial effects on our health. This is the minimum effort that needs to be made for the joints to do the right job. Otherwise, the articular cartilage will degenerate and start to get sick – most joint diseases result from lack of movement, not from its excess. Considering that walking not only strengthens muscles, bones and joints, but also helps to maintain physical fitness and burn calories, and also positively affects our well-being by reducing stress, it is worth using this form of activity at every opportunity.
Walking: how much weight can you lose?
It turns out that walking can also help in losing weight. How Much Weight Can You Lose While Walking? Walking burns quite a significant number of calories, improves blood pressure, blood supply to organs and mobility. It is estimated that during an hour’s walk at an average pace, the human body is able to burn from 200 to even 500 kilocalories. A negative energy balance creates the way to the desired reduction. Of course, a visible slimming effect is possible with the simultaneous use of a personalized diet, but physical activity certainly promotes the slimming process. It should also be remembered that the energy expenditure during walking is higher in the case of greater weight and more muscle tissue. The increase in energy expenditure is also influenced by extending the walking time or increasing the pace of walking. During a smooth walk, you undoubtedly burn more calories than during a leisurely walk without shortness of breath.
How many steps a day to lose weight?
Some people ask how many steps a day you need to lose weight. Keep in mind that the process of reducing body fat and losing weight is time consuming. Taking up physical activity will not make you lose weight overnight. However, regular exercise will improve the condition, increase energy and strength to act. It is assumed that in order to lose weight, it is worth taking at least 8,000 steps a day. If we do it regularly, and we combine exercise with balanced nutrition, then after some time we will notice a decrease in body weight. It is said that to lose one kilogram, it is necessary to burn about 7,000 calories. It is worth remembering that the rate of burning is affected by both body weight and walking pace. However, it is estimated that a weight loss of half a kilogram in a week can be achieved by taking about 10,000 steps a day.
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Source: Gazeta
Bruce is a talented author and journalist with a passion for entertainment . He currently works as a writer at the 247 News Agency, where he has established himself as a respected voice in the industry.
