I am sure you would have heard about the legendary 10000 steps per day ritual. But what exactly is it ? And why is it 10000 steps ? Will it help you lose weight doing it everyday ? This quick article will answer every question you have about practicing 10000 steps a day and its benefits.
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So, to start off with, do we really need 10000 steps PER DAY !!!!The truth is that any amount of activity beyond what you are currently doing will benefit your health and cardiovascular fitness and help you to lose or maintain your weight.
Why Is It 10000 Steps per Day?
The actual answer to this is not science based. In the year 1960, a pedometer called Manpo-Kei was trending and its literal translation was “10000 steps meter”. While initially it was just a rumour, various scientific studies have been conducted ever since and finally 10,000 became a benchmark for walking fitness. It is now used as a target for most, but it is important to know the health benefits as well while attaining this target.
What Are the Health Benefits ?
The health benefits of walking 10,000 steps per day are:
- Boosts your energy
- Aids in relaxation and Clearing your mind.
- Provides a sense of Achievement and Satisfaction.
- Improves Confidence and Mood.
- Helps manage your weight.
- Promotes Healthier Blood Cholesterol and Blood Pressure.
- Strengthens bones and muscles.
- Reduce your risk of heart attack.
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How Many Calories are Burnt ?
Most people burn around 30-40 calories per 1,000 steps, which means it is possible to burn around 300-400 calories by walking 10000 steps everyday. Of Course this is general reading and will change depending on your weight, height, fitness level, pace and the area you are walking in.
How Many KM Is 10000 Steps ?
An average spanned (foot distance) 10000 steps when calculated, will be equal to about 8 kilometers (KM) in distance
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How Long Does It Take To Walk 10000 Steps ?
This absolutely depends on your pace, your terrain and your foot distance length. But on an average, a normal person would take about One and a Half hours (1½ hour
How to Track Your Steps ?
One of the best ways is to use a pedometer. Just clip it on your waist and it will do the rest. But nowadays we have step calculators synchronised in our smartphones and other devices. I personally use my MI Band 3 to count my daily steps. It might not be pin point accurate, but it gives a pretty accurate score.
Has Anyone Lost Weight Walking 10000 Steps a Day ?
This is a very common question I used to get in my Zumba fitness class. Although I have never proven it myself, just walking 10000 steps for a month can help reduce weight. This will depend on our clear nutrition as well. There was also a scientific study in the times of India that explained about an individual who lost 15kgs in 2months by walking 10000 steps everyday.
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Concluding in a Single Step
10000 steps a day might seem like a lot in the beginning. But in a week or so, you will surely get used to it. Try to incorporate walking in the normal activities that we do everyday, such as talking on the phone, playing a mobile game or any such simple activities.
10000 steps will also aid in the 4 pillars of fitness as it contributes to the daily calorie burn. I personally always suggest attending a Zumba fitness session every once in two days as it would cover about 4000steps or maybe even more.
As you might have noticed in the benefits section IT HELPS YOUR MIND, MORE THAN YOUR BODY. Which makes it more important, since YOUR MIND IS WHAT CONTROLS YOUR BODY.
Mayo Clinic – Walking: Trim your waistline, improve your health – https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
The telegraph – How walking can transform your body shape – https://www.telegraph.co.uk/health-fitness/body/walking-can-transform-body-shape-even-dont-go-gym/#:~:text=Walking%20every%20day%20can%20be%20more%20beneficial%20than%20sporadic%20intensive%20exercise.&text=Fyfe%20agrees%20that%20walking%20alone,muscle%20mass%2C%E2%80%9D%20he%20says.