Have you been looking for an easy way to reach your weight management goals? Want to optimize your health without having to sweat it out in the gym? Walking might be the best solution for you if you answered yes to any of the above. Walking has endless benefits when it comes to staying fit. It’s super convenient, can be easily added to your daily routine, doesn’t require extra effort, and has incredible health benefits.
So, How many steps should you walk daily to stay healthy? Why should you set up daily goals? How can you increase the number of steps in your walking regime? Today’s post will answer your questions and more. So without any further ado, let’s get started!
HOW MANY STEPS ARE ENOUGH?
Physical activity guidelines vary in different countries and by various organizations. There exist widespread discrepancies in step-based recommendations internationally. Nonetheless, frequency, duration, and intensity parameters often express how many steps you should be taking.
How many steps does it take to qualify as an inactive person? Well, most authorities agree to a figure roughly below 5,000 steps a day. A study showed that an average healthy adult usually takes 4,000 to 18,000 steps per day. Drawing from these figures, most organizations have agreed to keep the benchmark of 10,000 steps as the reasonable target for healthy individuals. However, this can vary depending on age, gender, and fitness level. Those more active than most will complete well above 12,500 steps a day. Evaluating physical activity primarily based on steps taken is usually considered inaccurate because many will fail to consider the intensity and frequency of walking. So, it's relatively hard to say whether achieving a specific step target will help you attain your desired goals. But don’t worry! There’s a solution. Researchers analyzed a few controlled studies of treadmills and ground walking. They concluded that 60-170 steps per minute could be considered a rational floor value for moderate-intensity walking. The average walking rate from these figures is 100 steps per minute. When you multiply this by 60 minutes, you get 6,000 steps. If you want to reap the maximum benefits of moderate-intensity walking, besides having a daily target of a minimum of 10,000 steps, you must set your walking rate to somewhere close to 6,000 steps an hour.
Keep in mind each individual is different. Differences in height, weight, body composition, and other factors can affect your physical activity needs. That being said, try using a fitness tracker or consult a fitness professional to help build a plan that will work for you and your body.
WHY SHOULD YOU SET UP A DAILY STEP GOAL?
Some sort of physical activity is better than no activity. Walking is a basic form of exercise that doesn’t require expensive gym memberships or any special equipment. It is one of the most convenient ways to stay fit and avoid severe health repercussions.
WANT TO STRENGTHEN YOUR LUNGS?
Regular exercise increases the strength and function of your muscles. Over time, they would require less oxygen for movement and release less carbon dioxide as a by-product, reflecting their increased efficiency. This will eventually reduce your need to gasp for more air while working out and could strengthen your respiratory system. Do you often feel like giving up on exercise just because you get “Breathless” too soon? Unlike other high-intensity workouts, walking is relatively easy on your lungs and can boost your lung strength over time. It is a sustainable habit that can be continued for extended periods without making you feel worried about running out of breath. However, you must do it at a moderate pace and not be too hard on yourself. Studies have shown that walking is particularly beneficial in slowing down lung dysfunction in elderly populations more likely to face an age-related decline in respiratory function.
WALKING BOOSTS YOUR BRAIN HEALTH
Your brain is one of your body's most metabolically active parts that requires 20% of the oxygen you breathe. Maintaining a moderate pace while walking will likely elevate your heart rate, causing you to breathe deeper. As a result, you inhale more oxygen, and your heart and lungs then process it, resulting in increased circulation that reaches your brain and positively impacts its function. Primarily, walking helps you declutter your mind and relieve anxiety and stress. A study found that females who walked more than 7,500 steps daily had a 50% lower prevalence of depression than those who preferred a sedentary lifestyle or walked barely 5,000 steps daily. As for males who walked more than 12,500 steps a day, they also experienced similar health benefits and had a 50% decline in the prevalence of depression.
CAN WALKING HELP YOU IN ACHIEVING YOUR WEIGHT MANAGEMENT GOALS?
Obesity is a relatively common chronic condition affecting 40% of the US population. It is a severe issue that acts as a magnet for numerous health conditions like cardiovascular disorders, type 2 diabetes, stroke, and certain types of cancer, which happen to be some of the leading causes of premature death. Walking can help increase your metabolism and encourage the body to use stored fat for energy. When you eat food, part of it gets metabolized to derive energy, and the remaining gets stored in your adipose tissue for future use. When you are inactive, these stored fats have no use. Still, when you increase your physical activity, your body’s growing demands for energy meet the available supply (Aka Stored Fats), and you start burning extra calories and losing weight. A study conducted on people on the verge of becoming overweight (Pre-obese or Obesity stage 1) concluded that a moderate-intense walking program could trigger body weight loss of almost 10%.
IT ALSO IMPROVES YOUR CARDIOVASCULAR WELL-BEING!
Walking at moderate intensity and accelerated pace, where your heart and breathing rate increase and you become all flushed, can improve your cardiovascular fitness by affecting many risk factors. One such risk factor that affects your cardiac health is hypertension. Studies have shown that walking triggers a small yet significant decrease in systolic and diastolic blood pressure in those prone to mild hypertension. High blood pressure puts undue stress on the arterial walls and cardiac muscles, which burn them out over time and gives rise to heart complications. Another vital issue linked to cardiovascular troubles is adiposity, the deposition of too many fats in different parts of your body. These fat deposits often build up in your blood vessels, causing them to form plaque, a mounted accumulation of fats and cholesterol. Upon breaking, this plaque may travel to your heart and block the oxygen supply, possibly resulting in a heart attack or stroke. However, studies have shown that walking routines successfully counter issues like adiposity and increased lipid profiles.
HOW TO INCLUDE MORE STEPS IN YOUR DAY
If you’re not used to walking regularly, reaching a specific step count may be challenging. However, there are some straightforward strategies you can use to achieve your targets, including:
Using music to add a little excitement to your walk: listening to a bouncy tune or something with a strong beat can reenergize you to the core and add some colors to otherwise monotonous walks. Music is an incredible source of motivation to help you reach your targets. A particular song can make you feel good and might be the much-needed push to cover that extra mile.
Find a friend to keep you company: the hustle and bustle of our busy schedules hardly leave any time to catch up with friends and family. So, inviting a friend for a long stroll in the park or nearby track can be an excellent way to strengthen those old bonds and revisit some old memories together. You can also get to know some new friends and build stronger relationships while honing your fitness levels.
Take your pet out for a walk: Your dog can be a good companion for walking. It serves two very important purposes. First, your dog gets the much-needed stroll they wait for all day, and second, you get an energized companion whose high-on-life attitude makes you want to take some extra steps if you're willing.
Take the stairs: If you prefer to take an elevator, even if it's to the first floor, take this as a wake-up call: you need to quit that habit and start using the stairs. By doing this, you’ll definitely be able to increase your step count for the day quickly.
Walk while waiting: Waiting can be an excellent opportunity to complete your step-count targets. Instead of wasting it on unnecessary activities like going through your phone, utilize your extra time by walking.
Try to avoid using vehicles as much as possible: If your destination is just a few blocks away, try walking instead of taking a cab or driving. It is a great way to include physical activity in your daily routine and even contributes a tiny but crucial bit to the environment by saving fuel.
You can even schedule your walks: If you have a desk job requiring you to sit for extended periods, you can make your walks a priority by scheduling them. You can do so by setting reminders in fitness-dedicated apps. So walk while you take short breaks.
Step count-based fitness might be small, but it's a significant way to increase your physical activity. With time, you can include more exercises and set bigger goals to achieve better health benefits. What practices should you have in your daily routine? Watch 05 Exercises That Will Transform Your Whole Body in Just 04 Weeks Or 7 SUPER Foods That Help Get Rid Of Stubborn Belly Fat Go ahead! Click one, or better yet, read both!
How many steps do you walk in a day? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.