An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.
If you simply want to move around more, then yes: Walking around your house is exercise. If your goal is to improve your health, moderate-intensity exercise is recommended. 3 You may need to boost the intensity of your walking to hit this goal.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.
Try a shorter amount of time every hour. Over an eight-hour day, take a 10-minute break every hour, with 1,000 steps each time, for a total of 8. That leaves 6,000 steps at the end of your workday. Ending your day with a quick, 20-minute walk after dinner can help you reach your 10,000-step goal daily.
But that doesn't mean you have to do it all in one walk. You will naturally accumulate steps through your day-to-day activities, but to reach the 10,000-step goal, you will likely need to do a 30-minute walk (or the equivalent in other exercise) as well.
Walking 10,000 steps in a day is realistic for many people, but not realistic for others. Unless you ensure you get up and move around throughout the day, naturally incorporating activity breaks and movement, it may be difficult.
Volume remains important, she says. The current federal exercise guidelines suggest 30 minutes of brisk walking most days, which would translate into 3,000 steps taken at the 100-steps-per-minute pace.
This is a great way to get steps while sitting at a desk.
Wear long socks and shove your phone down securely inside one of them. Make your chair high enough that you can swing your legs, then kick them back and forth to get a bunch of steps without ever getting out of your chair.
Will walking 10000 steps a day tone my legs? Yes, walking 10000 steps a day can help tone muscles all over the body, including the legs.
The risks for early death continued to drop among the women walking more than 5,000 steps a day, but benefits plateaued at about 7,500 daily steps. In other words, older women who completed fewer than half of the mythic 10,000 daily steps tended to live substantially longer than those who covered even less ground.
The least active women averaged about 2,700 steps per day, and increasing this to 4,400 steps was associated with a 40 per cent drop in mortality rates. Higher daily step counts showed greater benefits, but only up to 7,500 steps per day, at which point mortality rates levelled off.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
Intensity-related translations based on taking 120 steps/minute at 3 miles/hour correspond to 3,600 steps in 30 minutes, or 7,200 steps in 60 minutes. Graser et al.
In Australia, the average adult accumulates about 7400 steps a day. So an additional 3000 to 4000 steps through dedicated walking will get you to the 10,000 steps target.
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.
Just walking 10,000 steps for extended periods is enough to see a few pounds drop away. If you walk for long periods, you may find that walking helps jump start your weight loss quest, and your waistline can slim in just a few weeks.
Yes, it will. It helps tone your thighs to some extent because you use the quadriceps and the hamstrings when walking and running. You also use your buttock muscles at the same time. You use your quads to push your leg forward and your hamstrings and glutes to move your legs backwards.