How many steps a day for weight loss?
If you take a minimum of 10,000 steps a day, you may not lose weight. The number of steps required may change depending on age and health. If we want a professional approach to the subject, we should also take into account the walking speed. However, it is enough for us to remember that It is popular to say that min. 10,000 steps a day for good health. This number is easy to remember, which is why it has become so popular.
The establishment of this number was established several decades ago and can be attributed to Japanese walking clubs. As it turns out 10,000 steps, come is a reasonable estimate, is a big generalization. For healthy adults, this number will be appropriate. However, for adults and people with chronic conditions, 10,000 steps may be too much. In turn, taking into account the age group of children, this number may be too small.
10000 steps a day for weight loss?
By taking 10,000 steps, you will burn about 300-400 kcal. Although it should be added here that it matters a lot whether you are a man or a woman, at what speed you go and what your body weight is. Scientists say that increasing your steps by as little as 2,000 a day may help to halt weight gain.
Scientific studies on some people show that increasing the number of steps to the level of active people results in significantly lower HQ pressure and weight loss over a period of several months.
How many steps should you do a day
Based on scientific publications, you can describe the required daily steps in more detail than with a single number. It is:
- Sedentary lifestyle < 5,000 steps.
- Normal activity when additional daytime sports are included <5000-7499. In the absence of additional activity, this value is low activity.
- Normal activity 7500-9999 steps.
- Active >= 10000.
- Very active > 12500.
Required daily number of steps among different groups of people
Generally, it can be assumed that:
- Young and healthy people should take 7,000-13,000 steps a day.
- For an average age of 69, the number of steps on inactive days should be 6,000 steps.
- For children, the values are 11,000 steps for girls and 13,000 steps for boys, at least 5 days a week.
In general, if we walk less than 5,000 steps a day, it means that we are sedentary and our activity is low.
10000 steps a day, how many miles and time?
1 Hour is approximately 7,600 – 8,000 steps. So it will take approximately 1 hour and 15 minutes to cover 10,000 steps. The number of steps taken can also be translated into the distance travelled. By doing 10,000 steps at a pace of 5 mph, we will cover a distance of 5 miles in 1 hour.
If we move slowly (3 mph), the stride length will be correspondingly shorter and the distance covered will be shorter – 3 miles. In turn, by performing 10,000 steps at a fast pace (8 mph), our step should be longer and the distance we will cover will be 8 miles.
Health risks from too few steps during the day.
There is no unambiguous formula that translates each step into health effects for the body. There is also no evidence that increasing the number of steps reduces mortality.
Health advice says that a low number of daily steps and low residual activity can cause obesity, high blood pressure, cardiovascular problems and diabetes.
Based on the recommendations for public health prepared by the US Surgeon General (source), it should be assumed that a minimum of 30 minutes a day should be allocated to moderate-intensity training. It makes no difference whether it is a one-time training or a training session.
References:
1. Tudor-Locke, David R. Bassett Jr. (2004) How Many Steps/Day Are Enough?