CHoosing a parking space away from the grocery store; Taking the stairs instead of the elevator; And walking to take your lunch may seem like your daily decision, but each one adds an extra step. Are you old enough to live? Maybe. But exactly how many steps should be taken in one day? That whole “10,000 step” is not what science says.
According to Michael Weinrach, chairman of cardiology at Summit’s Overlook Medical Center, the amount of movement is more important than counting how many steps you take in one day.
“The U Magic Number that we always hear about 10,000 steps a day as a goal, and it’s a wonderful goal,” said Dr. Weinrach. However this is not the first thing he considers with each patient. The idea that people should take 10,000 or more steps per day has largely been disproved বিশেষজ্ঞ experts say 7,500 is probably enough to cut health benefits এই this study presents a whole new argument as to why you should set your goals to a higher number. The more steps you take, the more likely you are to exercise regularly throughout the day, which is important for your overall health.
What does science say about how many steps to take in a day?
“It has become popular among pedometer companies and is now obviously popular in the media but there is no real scientific basis for 10,000 steps,” said Elroy Aguar, Ph.D., Senior Postdoctoral Research Associate in the Department of Physical Activity and Health Laboratory, Department of Health Laboratories, School of Public Health and Health Sciences, University of Massachusetts, Amherst. “T.The number of his 10,000 steps came from somewhere. I guess they knew fairly well how much people normally do – which is about 6,000 steps a day – and they only set an arbitrary goal of 10,000, something they knew would improve activity because it was more than what people are currently doing. “(Actually, in the 1960s, a Japanese walking club marketed its new step-counting device with a simple slogan: ‘Let’s walk 10,000 steps a day.'” And that number stuck.)
A study published by Internal Medicine, The number of steps per day for about 17,000 older women has been tracked over a four-year period. What they found was that those who took at least 4,400 steps a day – far less than the standard advice of 10,000 – had a 41 percent lower mortality rate than women who took only 2,700 steps. Then the more daily steps women took after hitting 4,400, the better – up to 7,500 steps, where the facilities are on the plateau.
A study by Brigham Young University, which followed 120 college freshmen, found that the more participants took steps each day, the better their physical activity patterns were. For those who took 12,500 and 15,000 steps per day, sitting time was reduced, and for those who took 15,000 steps, their sitting time was reduced to 77 minutes per day. This may have “other mental and health benefits,” the study says.
According to the President’s Council on Sports, Fitness and Nutrition, adults should get 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of strenuous exercise per week to get “significant health benefits” from these activities. “I amIf you translate these numbers step by step, what numbers do you actually get? This is between 7,000 and 8,000 steps per day, “said Dr. Aguirre
It is important to note that no one is in favor of taking Less Step from what you already have. Obviously, in general, the more active you are, the better for your health. Instead, it is meant to help people set more realistic goals for their lifestyle. “T.There is nothing wrong with 10,000 steps. If people realize that you don’t recommend reducing it, “explains Dr. Aguirre.” But the important thing is that the vast majority of the American population does not take 10,000 steps and they do not take 7,500 steps – on average in the United States, people take about 5,000 to 6,500 steps a day. Takes action – so it’s setting a more realistic goal. “
In terms of the number of health benefits you can expect, there is an inverse relationship between the number of steps you take and the inclination towards things like high blood pressure and diabetes, which means the more steps you take, the lower your risk for certain problems. “People are not meant to sit still,” said Chris Tomshack, DC, founder and CEO of HealthSource. “You may have heard the expression, ‘Sitting is the new smoke,’ and it’s absolutely true.” Excessive sitting has been linked to increased risk of diabetes and heart attack, high blood pressure and high cholesterol (not to mention back pain). On the other hand, reduced cardiometabolic and inflammatory biomarkers while sitting have been shown to reduce the risk of anxiety and depression.
How many steps should I take in one day?
Nancy I., co-director of the Penn State University Women’s Health and Exercise Laboratory. According to Williams, SCD, FACSM, “there is no way to think about physical activity.” You can mix and match your steps with other types of exercises to make sure you are getting enough. “If steps are an achievable goal, that is, if you can incorporate walking into your day more easily, then increasing your number of steps is going to be a good goal for you,” he says. “But if you don’t have the time to physically take these steps, you may want to think about high-intensity activity, such as a spin class.”
Taking 7,500 steps per day will give you a free reign to consider yourself “active” according to experts, (although, again, if you are a regular member of the 10,000 Step Club, keep going). Ultimately, though, it’s about finding a number that is achievable for you that will keep you motivated.
“Set a smart goal – a specific, measurable, achievable, realistic and timely goal – that you can achieve,” said Dr. Aguirre. “W.The number 10,000 steps on the hill is very good as a single number for public health, sometimes when dealing with an individual you have to customize and sort it according to their personal needs. “
It is important to set goals for yourself that are actually achievable. “If someone takes less than 5,000 steps a day, they will be considered a sedentary lifestyle. If they start with this number of steps a day, they will want to go up to 7,500 for consideration Moderately active, “says Williams.”But you have to remember that most people will succeed by increasing their steps by 2,500, so you don’t want to set unrealistic goals. “And if you want to increase your metabolism or look for your steps for weight management, 10,000 steps may not actually be enough – one study found that one would actually have to take 15,000 steps per day to see results like this.
“L.That means you’re getting 6,000 steps and cycling 30 minutes or running in the gym or lifting weights, “says Dr. Aguar.” You don’t have to worry about taking 7,500 steps because you know you’ve walked enough. Give it a try to get you closer to your goal, and do some extra exercise, which counts for your 150 minutes of activity each week. It’s a great way to see it. “
There is also a difference between “moderate intensity” walking, which translates to about 100 steps per minute, and “strong intensity” walking, which translates to about 130 steps per minute. “I amIt’s not just how much you move throughout the day but how fast you move in a walking session and you can do it, “he explains. Energy works at higher intensities and so the research we’re doing right now is measuring or finding out how fast people have to walk to achieve moderate or strong intensities. ”
How to set a daily step goal
Dr. Weinrach recommends using a fitness tracker to understand your current fitness level. “Spend the first week learning what your steps are so you get a baseline. If you’re already a very active person, achieving 10,000 steps can be more than achieving,” he says. “But if step counting is meant to help turn your fitness around or test it, starting with such a lofty goal may be somewhat unattainable.” You need to determine which step count you will be able to achieve each single day – consistently – and this is where you start.
Once you’ve established that baseline, start by setting your goal to handle an additional 1,000 steps in a row. Then, add 2,000 more, and so on. “It’s a unique thing and really depends on the person,” he explains. Instead of focusing on overall action goals, Dr. Weinrach would prefer his patients to try to walk at a brisk pace for 30 or 45 minutes most days of the week. He quickly describes it as moderate exertion that changes your breathing rate, but you are still able to continue the conversation.
Looking for a mileage target? Dr. Weinrauch says it’s more important to focus on how active you are each day. “Initially, you could be able to walk one mile faster in 30 minutes and that’s fine,” he says. “For the average person, keeping a 20-minute mile is a good speed.”
However, at the end of the day, if the step counter keeps you running and is an inspiration, Dr. Weinrauch says keep it up. In fact, a study by Johns Hopkins Medicine found that consistent use of fitness trackers can increase the steps taken each day by more than a mile. “If the watch helps you get there, the watch is helpful,” he says. Just don’t sweat 10,000 markers all the time.
10,000 steps is like a cardio workout?
Walking 10,000 steps a day Basically Same thing as a complete cardio workout, right? Oh, no – not really. “It depends on what your goal is,” said Dr. Aguirre, when asked if walking 10,000 steps could replace your cardio routine at the gym. “If your goal is to increase cardio fitness or aerobic fitness, then taking your 10,000 steps, especially if they are less intense, will not address your goal of significantly increasing your fitness.” So, for example, if you want to run fast 5K, walking 10,000 steps isn’t going to do anything to help you get there.
Jeff Monaco, director of education at Gold’s Gym, echoes Aguirre’s feeling that it’s about your goals বিশেষ especially because your body will quickly adapt to the kind of regular activity you are giving. “When the body adapts, it is usually referred to as a plateau,” he explains, adding that when this happens, the results you see from some physical activity will begin to diminish. He points to the principle of progressive overload – which says that “in order to improve the conditioning of the cow, one must train harder than gradually getting used to the system.” In other words, if you want to be fast or strong, you need to train harder than the typical 10,000-step walk. “Think of a minimum of 10,000 steps of daily physical activity and think of additional cardio training as a weekly exercise to improve fitness and overall health,” says Monaco.
Austin Martinez, MS, CSCS, ATC, education director at Stretchlab, said, “Getting regular exercise throughout the day is just as important as a fully developed workout.” “The goal should include continuous movement throughout the day, even if it’s just walking around your desk or doing a few stretches,” he says.
This type of “flexible fitness”, where you walk all day instead of just your gym session, has long been known as a pillar of health among the world’s longest living communities, known as the “Blue Zone”. And in the last few years, we’ve taken the lead and started integrating it into our own routine — in fact, it was one of our 2020 recovery trends. Our trackers help us monitor the growing fitness we perform over a 24-hour period, and encourage us to take steps throughout the day – or more specifically, to take action to combat those sedentary behaviors.