10,000 steps - is it a lot or a little and whether they need to be passed

Recently, advice has begun to appear more and more often: if you can’t go to the gym often, walk a lot, preferably 10,000 steps a day. We understand where this figure came from, why everyone began to adhere to it, and whether it is so necessary for our body.

Where did this number come from?

Initially, the idea that a person needs to walk 10,000 steps a day for good health had no scientific support. This figure was invented by Japanese marketers in the 1970s shortly before the Sapporo Olympics. Then one sports company released the world's first pedometers, the maximum value of which was set precisely this figure - absolutely randomly. This mark has become so popular that millions of people around the world have adopted it.

And only later, scientists proved that people who daily overcome such a distance reduce the risk of cardiovascular diseases and increase muscle tone. The norm is from 10 to 12 thousand steps, but only if your body is ready for such loads. If you lead a sedentary lifestyle, but want to change it, do it smoothly. Do not set insurmountable distances for yourself, but increase them gradually - by 1000 steps per week. To avoid joint problems, choose light shoes with a comfortable last and do not be lazy to do exercises in the morning - it will help you warm up and prepare your body for an active day.

10,000 steps - how many miles is that?

Historians believe that in ancient times people walked about 19 kilometers a day. Few people now have the time and energy to do so. Moreover, for normal well-being, it is not necessary to walk - the lack of activity can be compensated for by short interval training, swimming and other sports.

10,000 steps fit from 7 to 8 kilometers, depending on the length of the step. Of course, they do not guarantee complete health, but they can increase the body's stamina and its resistance to infections. However, this can also be achieved when doing other sports, so if you don’t like walking, but love yoga, Pilates or swimming, do what you like best. Walking itself does not carry any magical properties that can heal all diseases at once and tighten the figure once and for all.

How many calories can you burn if you walk

10,000 steps a day?

Photo: www.unsplash.com

It is impossible to say exactly how many calories are burned when walking 10,000 steps - it depends on many factors. Firstly, from the pace and terrain: if you go uphill at a fast pace, then in a minute you can get rid of about 7 calories. But during the descent, the figure will fall immediately twice - to 3.5.

It also depends on genetics and general fitness of the body. It is believed that muscles that are accustomed to daily exertion - even minimal ones - work more efficiently, produce more heat and burn calories more actively. Therefore, it is better to play sports regularly than once every six months to try to compensate for all the missed classes and drive the body into a state of stress. And by the way, the myth that overweight people burn more calories when walking than thin people has no scientific justification - the process is about the same for everyone.

Why do you need to walk 10,000 steps a day?

Scientists believe that daily walks of 10-12 thousand steps help reduce allergy symptoms, normalize blood pressure and blood sugar levels, prolong life by about 7 years, normalize sleep, reduce stress, stimulate brain function and creativity, strengthen musculoskeletal apparatus and prevent many other diseases. 

How to walk 10,000 steps a day?

Even though only about 8 km fit in 10,000 steps, walking them every day in a big city is not so easy. Metro, taxis and a total lack of time leave no chance for calm and long walks. But, if you really want to, you can optimize even these, almost negligible resources.

For starters, love stairs. If you do not stand on escalators and do not use elevators, you can not only get closer to the cherished figure on the pedometer much faster, but also pump up the muscles of the legs and buttocks. As they say, pleasant with useful.

If time permits, always get off one stop early. It will not take much time, but it will have a good effect on health. Of course, in winter and autumn you absolutely don’t want to spend at least an extra second on the street, but in summer and spring you can take a longer walk.

A sedentary lifestyle is one of the main enemies of modern man. It leads not only to problems with posture, but also to excess weight and joint pain. Experts recommend getting up from a chair every two hours and doing a little exercise. If you can't afford it, just walk around the office or go up a few floors. Such a walk can put in order not only the body, but also thoughts: doctors believe that physical activity develops creativity of thinking well.