Did you know that exercise can increase your energy levels, improve your sleep quality, and even your memory?
Active people are happier, healthier, and live longer than sedentary people. So what about a “diet” of 10,000 steps a day?
“For good health, exercise for at least 30 minutes every day!”, This message is certainly familiar to you, you hear it every day on TV. However, it seems that the 30 minutes of movement, if moderate, is equivalent to only 3,000-4,000 steps.
It’s a start and it’s better than nothing, but experts recommend more exercise than that. Here is a guide that shows you which category you fall into, depending on the number of steps you take each day:
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• <5,000 steps / day (3.8 km) means sedentary lifestyle
• 5,000 – 7,500 steps / day (3.9 km – 5.7 km) means low activity
• 7,500 – 10,000 steps / day (5.8 km – 7.6 km) means moderate activity
• 10,000-12,500 steps / day (7.7 km – 9.5 km) means you are an active person
• > 12,500 steps / day (10 km) means you have intense activity.
How does a sedentary lifestyle affect us?
Unfortunately, most of the population works in the office and uses various gadgets that encourage a sedentary lifestyle.
Undoubtedly, a sedentary lifestyle is harmful to health! Low physical activity is correlated with cardiovascular disease, obesity, and premature mortality.
A person who does less than 5,000 steps a day could suffer bone mass loss. At least 7,500 steps a day contribute to weight loss and improved sleep quality, the 10,000 steps a day can reduce the risk of developing cardiovascular disease.
10 Benefits of walking for body and mind:
1. Increased resistance to exertion
2. Improving bone health
3. Development of muscle mass
4. Increases energy, reduces fatigue
5. Promotes intestinal regularity
6. Strengthens the heart and increases circulation
7. Reduces joint stiffness and improves posture and Flexibility
8. Weight loss
9. Improving mood
10. Increasing sleep quality
Why do you need 10,000 steps/ day
How many of us don’t spend good hours sitting in a chair at work, just walking from home to the subway/ bus station and maybe taking a few hundred more steps around the block if they take their dog for a walk in the morning and evening?
An inactive person takes 3,000 steps or less each day, but doctors recommend about 30 minutes of exercise daily (or 2.5 hours/ week) to maintain a healthy weight, prevent or manage it. various diseases (heart, hypertension, type 2 diabetes), to strengthen your bones and muscles, to improve your mood, sleep quality, balance, and coordination.
If you exercise outside in the sun, you will also increase the amount of Vitamin D. And 8 km of walking (the equivalent of 10,000 steps) are done in 80-90 minutes.
Are 10,000 steps/ day suitable for anyone?
If you want to lose weight, if you have just started playing sports or if you are recovering from an illness, this number can vary and change over time. Finally, you can start at 4,000 steps and add 1,000 steps each week.
If the extra pounds bother you, then choose to get rid of them slowly but surely: to lose 500g / week, you need 20,000 steps per day (so you will burn 2,000-3,500 calories per week).
A little extra physical activity doesn’t hurt, and the 10,000 steps taken daily can be the motivational starting point for many of us. So count your steps taken daily, if that motivates you to move more, but set a goal of your own related to physical activity that you can accomplish and gradually overcome.
Tricks to reach the 10,000 steps daily
Try these strategies to integrate walking into your daily life:
• Walk to work, instead of taking the bus or driving.
• Climb the stairs instead of calling the elevator.
• Visit local parks and enjoy the trails
• After lunch, talk to a few colleagues to go for a walk instead of talking in the dining room.
• After Dinner go for a walk instead of sitting on the couch, watching TV.,
• Instead of watching a movie with your family, go for a walk, run, or tennis, football, volleyball, swimming, whatever you like.
Start walking only three days a week for 15 to 30 minutes. As your endurance increases, you can gradually increase your walking frequency until you get to walk for 60-90 minutes a day, every day, or almost every day of the week.
Moderate-intensity exercise is one of the best ways to lose weight.
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