“Running or jogging two and a half miles is equivalent to walking 10,000 steps,” says Chauncey Graham, CSCS, an ACE Fitness Professional at Gold's Gym in Washington, DC. Higher-intensity workouts also come with added benefits, including improvements to your cardiorespiratory system.
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. But that doesn't mean you have to do it all in one walk.
“Walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. So, it can be considered equivalent to other forms of low-moderate intensity cardio workouts like cycling (stationary or outdoor), elliptical cross trainer, swimming or aquatic exercises,” says Dr Shaikh.
The treadmill mimics your natural walking and running gait, while the elliptical may feel a little more foreign to your body. The best choice for your cardio workout comes down to personal preference.
Running burns more than twice as many calories per minute as walking. For a person who weighs 160 pounds, walking at a pace of 3.5 miles per hour for 30 minutes burns about 156 calories. Running at 6 mph for the same time burns about 356 calories.
To lose weight by walking , you have to burn off an extra 500 calories a day to lose a pound a week. Most people burn around 300 to 400 calories by walking 10,000 steps.
If you have increased your walking and are still not seeing weight loss, it might be a good time to look at what you are eating. You may need to make a few swaps. There are many strategies for this, but the key is maintaining good nutrition.
A new study by the London School of Economics and Political Science has found that a brisk 30-minute walk (roughly 3000 steps) is more effective at weight control than running, swimming or going to the gym.
Stationary cycling will result in the same benefits as walking, with the added bonus that it puts less pressure on your joints than other weight-bearing activities such as walking.
+ 25 min in moderate (2500 steps)
Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.
By adding 30 minutes of exercise (approximately 3,000 steps) that gets us to around 10,000 steps," Gordan said. He also added that when it comes to walking, more is better for your health.
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.
1) Helps Burn Belly Fat
Fortunately, it isn't difficult to begin losing weight. 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.
If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.
Weight loss story: “Walking 10,000 steps daily helped me lose 24 kilos in 8 months” | The Times of India.
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.
Jumping jacks increase hip strength
Because the motion is side to side rather than front to back, you'll strengthen different hip muscle fibers than those used for walking or running, helping balance the strength around your hip joints, which can prevent injuries.
Average steps by sex
The average number of steps a person takes per day may also vary by sex. The Medicine and Science in Sports and Exercise study found that, on average, adult males took about 5,340 steps per day, whereas adult females took around 4,912 steps per day.
1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.
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.
7 Things That Happened When I Made Myself Go For A Walk Every Single Day For A Month. For a such simple, approachable activity, walking certainly does deliver some remarkable health benefits. Studies show that a daily brisk walk can help lower blood pressure, reduce belly fat, increase energy levels, and improve mood.