So 10,000 steps or 30 minutes of regular exercise, who wins the big battle of fitness? Well, no one. It's a matter of choice and convenience, because both provide common benefits of improving your overall health. In fact, whether you choose to walk or exercise, both can help you burn calories, helping with weight loss.
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.
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.
It also translated as “10,000-steps meter,” creating a walking aim that, through the decades, somehow became embedded in our global consciousness — and fitness trackers. But today's best science suggests we do not need to take 10,000 steps a day, which is about five miles, for the sake of our health or longevity.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
This is not only a cheap option, but is also easier on your joints. While running and gymming are also intensity-based work outs that target muscle groups, studies say it is walking that beats all else.
Like biking, swimming is also a low-impact alternative to walking or running. It's great for cardiovascular fitness, endurance and muscle strength.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.
There's no minimum number of steps you need to boost your health. "It is not an all-or-nothing situation," says Paluch. "Each increase of 1,000 to 2,000 steps can lead to health benefits, particularly for those starting at lower activity levels."
1) Helps Burn Belly Fat
It just takes a few days to burn a few calories by walking 10,000 steps every day. Brisk walking is also one of the simplest ways to burn off extra calories and prevent the creation of belly fat. Brisk activity will make a difference in how your clothes fit.
Weight loss story: “Walking 10,000 steps daily helped me lose 24 kilos in 8 months” | The Times of India.
Quality matters more than quantity when it comes to your workout time. A daily step count is a poor metric to track and pursue for your workout regimen. If you want to be healthier and fitter, be less injury-prone, and age more gracefully, follow a well-rounded workout program. Tracking steps is a bad idea.
Does walking around your house count as exercise? Any movement you do can help you become more physically active. When answering this question, you need to ask yourself: What is my goal? If you simply want to move around more, then yes: Walking around your house is exercise.
How Long Does It Take to Walk Off 10 Pounds? How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.
Improves cardiovascular health: Walking regularly can improve heart health by reducing the risk of heart disease and stroke. It can help lower blood pressure, improve blood circulation, and reduce the risk of developing Type 2 diabetes.
A study in JAMA Neurology found that walking about 10,000 steps a day was linked to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. Taking 10,000 steps is about the same as walking four or five miles, depending on your stride.
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!
Walking for about three miles per hour (4.8 km) or walking for 80 minutes and covering four miles will definitely help you burn about 950 calories a day. Even though walking is less intense, by covering the same area each day, walking will ultimately help you lose more weight.
Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work.
10,000+ Daily Steps
However, aiming for a higher number is beneficial because walking not only helps in burning calories but is also responsible for the following benefits: Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent.
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.