Any sports application on the phone and any fitness bracelet or smartwatch can count steps. Actually, they do this as their main and most popular function. And counting the steps is a reasonable explanation: walking a lot, that is, destroying your sedentary lifestyle is really important. But how many kilometers do we really need to go each day?
It doesn’t matter where you live, in the suburbs or in the center of the capital, work in a neighboring building or spend two hours on the road – we all got used to walking a lot, but got used to a convenient workplace and traffic jams. At the same time, regular fitness classes 2-3 times a week cannot completely solve the main problem of a modern person – the body needs physical activity every day.
What for? Then, that a sedentary lifestyle is a source of an incredible number of diseases and chronic diseases, from elementary obesity to diabetes, heart and blood vessel diseases, joints, asthma and even some types of cancer. In order not to fall into the risk zone without daily visits to the gym, you need to at least just walk – every day.
If you look at the application menu of your fitness bracelet, you will surely see a recommendation to take 8000-10000 steps per day. This is the norm for an average healthy person, which is defined by the World Health Organization. Of course, playing sports reduces the daily allowance, but there may be a misunderstanding. The fact is that it’s not enough to go in the evening for strength training, if before that at 9 in the morning you sat down at the computer and left it at 6 in the evening.
In this sense, walking is a universal way to take a healthy break. For example, during lunch, you obviously will not be able to jog or beat the pear, but bypassing the quarter is easy. Your fitness tracker has a useful function – to remind you of the lack of activity, so turn it on and leave the office outside, just do not use the elevator for this.
Even a five-minute break will disperse stagnant blood, saturate it with oxygen, and increase productivity and quality of work. By the way, even if you have a standing job (for example, you are a surgeon), you still need to walk. Blood doesn’t matter where to stagnate – in the legs or the pelvic area.
It is noteworthy that the “10,000 steps” figure itself did not arise just like that – it was originally used in the advertising campaign of Japanese pedometers to sell them more. As in the case of two liters of water, which supposedly need to be drunk per day, this publicity stunt eventually firmly deposited in the minds of people and played a positive role.
Subsequently, doctors around the world, seeing a positive effect, took 10,000 for the recommended daily allowance, and WHO set 8,000 steps as a necessary minimum. However, these figures have not yet become an official recommendation for the prevention of various diseases. But hardly anyone will say that such physical activity can hurt, right?
Of course, setting the goal of your day to go through these 10,000 is not entirely logical. We are talking more about lifestyle than about exact numbers. The number of steps can be easily replaced by walking minutes or kilometers traveled, and you certainly do not need to think that “did not go as it should – did not become healthier.”
With the help of walking, you can lose weight if you follow an adequate diet. After all, this is a regular aerobic exercise, which is distinguished by its duration and, as a result, affects the breakdown of fat reserves and strengthens blood vessels. For example, when walking fast, the average adult can get rid of 300-400 kcal per hour, and the more weight, the more calories burn. In this case, there is no special load on the joints and heart. Count: if you just start going to work and work on foot, you can spend about a quarter of the daily consumption rate of kcal!
On average, we go through about 5,000 steps per day, which is two times lower than normal. Couriers easily take 30,000 steps, but authors of articles, for example, sometimes cannot even get 2000.
Tip: if you have no time to walk, then increase the speed of walking. The point is not in the number of steps, but in the activity itself.
Let it be a short stretch of the way, let it be 10 minutes around the office building, but at a fast pace.
Want to lose weight by walking? Easy – make your landmark 15,000 steps per day. And, of course, get a pedometer or buy a fitness bracelet, this will help to more accurately calculate the distance traveled. Programs in the phone can fool and wind up steps from slight vibration. Moreover, fitness bracelets are firmly in fashion, look interesting and are equipped with other useful features.
For healthy development, even 15,000 steps will not be enough for children, but it is more difficult to stop them than to make them walk. But for older people, walking is a necessity, because more active sports are already contraindicated for them. The norm for pensioners from 50 years old is no more than 5000-8000 steps. Bring this to your parents, present a pedometer and invite them to arrange daily competitions with peers.
Unfortunately, no real medical research has been carried out on this subject. However, there is a correlation between a decrease in mortality and at least a slight increase in the number of steps per day. You will be surprised when you start counting steps – even 10,000 is not so difficult to achieve!
Even if you have a workout scheduled for the evening or morning, do not be lazy and walk at least 30 minutes at the opposite time of the day. Focus on the pedometer – the bracelet will quickly teach you to walk more and enjoy it, because even a virtual reward for fulfilling the norm is also a reward. In addition, many fitness trackers, by default, give out data about other users and say that “today you have taken more steps than 78% of people of your age.” Excitement turns on instantly!
Park further from the entrance to the building. Get off at one metro station earlier. Stop using the elevator at all. Communicate with employees who are in the same building, personally, and not in messengers – take a walk to them to ask a question. Walk at least 20-30 minutes every day, while trying to leave for the park, where the air is cleaner. In the meantime, enjoy a walk, find and book a lesson in the nearest fitness club – for convenient planning of your workouts, we have developed a free mobile application