Walking is one of the easiest and most effective ways to lose weight, take care of your heart and mind. It can help you lose weight sustainably with less risk of injury and less impact on your joints, knees or muscles. According to studies, walking improves blood pressure, lowers heart rate, reduces fat and body weight, lowers cholesterol, and reduces depression. Although various studies have shown the many benefits of walking over the years, it is not clear how much walking is necessary for a healthy life. (Also read | Summer Pet Care Tips: 4 Things to Remember When Walking Your Dog During Summer)
There are studies that show that walking 10,000 steps can improve heart health and reduce the risk of both dementia and cancer. Achieving a goal of walking 10,000 steps a day has become popular among fitness enthusiasts as fewer steps than that can provide many benefits. 3,800 steps a day can reduce cognitive decline by 25%. According to another recent study, people who walked 7,000 steps a day had a lower risk of early death than those who took fewer steps daily. However, due to sedentary lifestyles, many people struggle to achieve a 5K or 7K.
Fitness experts say that a person should determine the number of steps they walk per day based on their daily activity level.
“While there is a common belief that 10,000 steps a day is the key to good health, my recommendation is to work out or move in a sustainable way, one that stays with you for life. 10,000 steps a day is more than good. only causes harm. You know your body best – understand your limitations and your capabilities (for this you can consult a trusted fitness trainer) and then decide your movement plan. Keep in mind – steps happen even when you are not thinking about them – small Changes, such as taking the stairs versus the elevator, walking your dog, choosing to walk instead of drive, are all ways in which your step count will increase. And if you’re already very active, exercising every day or several times a week, your step count will make sense. Movement may be covered or well supported,” says Mallika Tarakas Parekh, health and wellness expert and owner of Physique 57 India.
“As beneficial as walking at least 10,000 steps per day is, it’s important to remember the basic truth of any physical activity: any movement is better than no movement. According to studies, the average person takes 5,000 to 7,500 steps per day, if they live a mostly sedentary lifestyle. Even so. However, adding a 30-minute walk to your daily schedule can add an additional 3,000 to 4,000 steps, bringing you closer to the 10,000 step goal,” says Rohit Shelatkar, VP, fitness and nutrition at Vitabiotics.
“A person should take at least 2000-2200 steps a day to combat the ill effects of a sedentary lifestyle. For most of the adult population, it may be difficult due to busy schedules to walk 2000 steps or even 20. – an average of 22 minutes at a stretch. Medicine and Science in According to a study published in Sports and Exercise (The Journal of the America of Sports Medicine), walking for 5 minutes every 30 minutes can reduce the harmful effects of prolonged sitting. It can help lower blood sugar levels, lower blood pressure, reduce fatigue and improve mood. Can do. Walking for 5 minutes every 30 minutes may seem like a little, but when you add 5 minutes throughout the day you’ll be walking a good 40 minutes on average. About 4000 steps,” Lalacvimavi Sanate, PT, LCCE, Senior Physiotherapist, Cloudnine Group of Hospitals, Says Sahakarnagar, Bangalore.
More walking tips
– Set a reminder on your phone to walk just 5 minutes every 30 minutes.
– In a scenario where you cannot leave your desk or you are watching your favorite TV show or you are studying, you can walk steadily.
– If you have a treadmill or cross-trainer, you can keep it near your workplace where you can use it every 30 minutes.