Don’t know how to start a more active routine? Here are a few tips so that your life doesn’t depend on a sedentary lifestyle.
When we talk about how much we should walk every day to stay healthy and in shape. We always talk about the same numbers: 10,000 steps per dayIt is said that the steps of an average-height person reach 80 centimeters, so those 10,000 steps It will be equal to approximately 8 kilometers.In general, experts claim that walking such a distance per day is recommended to maintain good health and is considered a sport, but… is this really true?
What’s curious about this number is: It does not arise from research or scientific analysis. But it’s from a 1995 advertising campaign.At the time, the Japanese company Yamasa took advantage of the sport’s continued popularity in its country after it had become the capital of the Olympic Games. and launched the first modern pedometer. It is a device used to count the steps a person takes while walking. Walking. They call this device “manpokei” which in Japanese means 10,000 steps.
Therefore, it can be said that This number is the result of consumers sounding good.Instead, it is verified by experts. However, for this reason, several studies have been conducted to verify its validity. In 2004, a study conducted by Catrine Tudor-Locke and David R. Bassett Jr., scientists from Arizona State University, USA, found Set scale:
- For healthy adults Walking less than 5,000 steps per day is equivalent to living a sedentary lifestyle.
- Entity 5,000 and 7,500 It is considered a low activity.
- between 7,500 and 10,000 rather enthusiastic style
- More than 10,000 Steps constitute an active life.
- More than 12,500 Considered to be very enthusiastic
How long does it take to walk 10,000 steps?
Therefore, these studies It can be said that walking 10,000 steps per day is suitable for people who do not do any other exercise.However, achieving this goal may not be easy. And to be able to say that we are doing true aerobic exercise. Or even if we’ve exercised enough to lose weight, the ACSM states. We must walk briskly, equivalent to an average speed of 5 kilometers per hour..
A person of average height can walk approximately 100 steps per minute, thus walking 10,000 steps. You should walk for 1 hour and 40 minutes.. Spending nearly 2 hours wandering aimlessly can become difficult. Especially if our working hours are very long or if we live far from work. This meant we almost lost an entire day traveling.
However, the World Health Organization asks for much less time. Recommend that adults dedicate “Do at least 150 minutes of moderate-intensity aerobic exercise per week. Or exercise vigorously for at least 75 minutes per week. or an equivalent combination.”What this tells us is that walking 10,000 steps at 5 km/h would cover two-thirds of these weekly requirements in a single day. If we followed this routine of 10,000 steps per day, the WHO’s proposed goal would increase nearly five times.
Whether you choose to walk those 10,000 steps or not. The truth is These indications are for each person. It may vary based on your gender, height, weight and age.However, we must be mindful and know that no matter what sport one plays, it is important to maintain an active lifestyle and avoid a sedentary lifestyle. If you are someone who does not exercise at all or is not used to it. Just start with a minimum and you will make progress.
Walking improves your health.
Several studies are currently being conducted to more precisely analyze the effects of walking on people’s health. A study conducted in the United States analyzed a sample of nearly 140,000 people with an average age of 70. The results of this analysis were surprising. person who starts walking Even those who did not follow WHO recommendations lived longer. Compared to people who do not do any type of exercise at all.
This study also confirmed the positive effects of walking. Can stop respiratory disease cardiovascular disease and even cancer: “Walking is easy, free and requires no training. This makes it an ideal activity for most Americans. especially older Americans,” the researchers said.
Other studies have also shown that “A short walk Regularly can prevent various diseases. in the long term”In this sense, scientists have concluded that If these walks take place in a natural environment such as a meadow or forest, will be more beneficial
Walking is so important these days that experts recommend it over running because running can cause injuries or problems in the legs and feet while walking does not carry these risks. Similarly, a study from Stanford University concluded that Walking increases creativity.Therefore, for people who have a job that requires creativity and creating ideas. Walking may be the best option for them.
Suggestions for going for a walk
- Practice at the right timePlease remember the weather conditions that day. And you shouldn’t exercise in the last hour of the day. Because it may make it difficult to sleep.
- Choose a pleasant path, stay on it if possible. nature.
- Walking with someoneBut on the same physical level as you.
- Wear appropriate shoes and clothing. Pay special attention to your shoes so as not to injure yourself.
- make Stretching Before and after going for a walk
- Start with a slow pace and increase it. Slowly until you reach your set pace.