Do you need 10,000 steps a day and how they affect the figure

Do you need 10,000 steps a day and how they affect the figure

The theory of ten thousand steps that must be taken daily has become literally the mantra of modern man. But where did she come from? Why exactly 10,000 steps a day and does this amount really have some incredible impact on our health and well-being? So many questions that we will try to answer.

10,000 steps: background 


There is a rule, with the statement of which few people now dare to argue. It consists in the following. To maintain muscle tone and normal functioning of the cardiovascular system, 10 to 12 thousand steps should be taken per day. This is about 5-8 km depending on the length of the step.




In fact, there is no scientific justification for the fact that walking 10,000 steps a day is a universal and suitable method for everyone, since we are all individual. For example, for those who are used to leading a sedentary lifestyle, this amount of distance traveled will seem like a real achievement. And those who lead an active lifestyle will not even notice this distance.






The first mention of the need to overcome 10,000 steps every day appeared in Japanese advertisements for pedometers back in the 60s. So this figure is just another successful marketing ploy. But, of course, it is better to strive to overcome such distances than to reduce exercise to a minimum.

You can either take walks in the park or walk the required distance on a treadmill. Both types of activity are useful if the norm is 10,000 steps per day.

10,000 steps a day: why you need to do them
The figure of 10,000 steps first appeared in an advertisement for pedometers in the 60s, so it cannot be said that this is the only possible option for every person.

How to Train Yourself to Walk 10,000 Steps a Day 

If you decide to radically change your life and start moving more, you should not immediately chase big numbers. Start small and gradually add 500-1000 steps a day until you can brag to your friends and colleagues: “I walk 10,000 steps a day.” You can track your results both with the help of a pedometer and using various mobile applications.


Of course, in order to take 10,000 steps a day, you need to choose the right shoes for long walks. First of all, it should be comfortable, not restrain the movement of the leg and not rub anywhere. Flat shoes are great (sneakers, flats, boots, etc.).


Much depends on the availability of free time and your lifestyle. If you don’t like to spend precious minutes after work in the gym or go there on the weekend, a walk in the park or from work to home is a great way out. In addition, the promenade in the fresh air is useful not only for health (it helps to increase the size of the lungs, trains the cardiovascular system, reduces the development of varicose veins), but also for emotional unloading.

Testimonials from trained people say that 10,000 steps a day help them stay alert and maintain a positive attitude. And if you set out to lose weight, then just try to walk the right distance at a speed of 6 - 6.5 km / h.

In the modern world, we spend more time sitting in front of the computer, in the subway, in the car, and practically do not move. This leads to great health risks: obesity, heart and vascular diseases, diseases of the musculoskeletal system, diabetes, cancer and other unpleasant things. Believe me, 10,000 steps a day is quite a feasible bar. The main thing is not to dwell on it. Just look for every opportunity to spend time actively.

For example, instead of standing on an escalator, walk up it, go one stop more than you planned, go down and up the stairs, completely abandoning the elevator.


In addition, there are many gadgets and applications with which you can control how many steps you take in a day. In general, such activity really contributes to maintaining health. But it's not worth killing yourself to achieve this figure. No matter how many steps you take, the main thing is that everything should be fun. And you'll get double that when you find out how many calories 10,000 steps a day burn.

10,000 steps a day: why you need to do them
It can be said for sure that daily walking 10,000 steps contributes to maintaining health.

10,000 steps a day for weight loss 

Many girls believe that if you walk 10,000 steps every day, you can lose weight incredibly or change your figure qualitatively. Unfortunately, it is not. Nothing special will happen to the waist and the body, they will just finally begin to function normally.

When the human body does not receive a normal daily load, this results in a huge number of small and large problems: from headaches to varicose veins and problems with joints and excess weight. By themselves, 10,000 steps a day will not help you lose weight, but the lack of adequate activity will bring very serious health problems.

How many calories are spent if you walk 10,000 steps a day, and is it possible to lose weight? Can. But for this, it will also be necessary to normalize nutrition so that the number of calories consumed daily is less than the amount spent. As for the amount of calories burned, it depends on the weight, height and pace at which these steps are taken.


Let's calculate on average how many calories are burned if you walk 10,000 steps a day. It is worth starting to do this at a brisk pace, you can spend from three hundred to four hundred kcal. You can use the heart rate sensor to get a more accurate result.

10,000 steps a day: why you need to do them
If you walk 10,000 steps every day, but continue to consume more calories than you expend, you will not lose weight. So weight loss needs to be approached comprehensively.




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