How much should you walk to see fitness gains, according to experts

There was a discussion about the perfect walking. If you are aimed at 10,000 steps per day or a day 7000 The correct number? how Fast should move To reap most of the benefits of your walking exercises?

Using scientific data, studies and countless experts luck Find out how perfect walking to see the benefits.

How many steps per day? For the purpose of

Although 10,000 steps were offered as the ideal number that must be hit every day, experts said that this number is somewhat arbitrary – that in reality it is more than one targeted group recommended by experts.

“It was never 10,000 steps a number of peers, Howard Lux, New York Orthopedic Surgeon and Book Author” The longevity … simplified: Live should not be a longer and more healthy lifeHe said luck.

research He pointed out that people who reached about 7,000 steps per day are able to maintain good health, while another Study from 2023 3000 participants showed that those who took at least 8000 steps at least one or two days a week were 14.9 % less likely to die over 10 years than those who did not. People who took 8,000 steps or more than three to seven days a week were 16.5 % less for death during the same period as well.

This range from 7000 to 10,000 steps is the sweet place largely to see improvements in your fitness, according to the coach of the National Academy of Sports Medicine. Fox. She says this is the place where people will begin to achieve weight loss and see the benefits of respiratory hearts.

However, it is important to define realistic goals directed towards your individual improvement, according to Nicole Keith, a professor of action at Indiana -Berdu University and former head of the American College of Sports Medicine.

“Ten thousand steps are many steps,” I told luck. “If you are an active person walking all the time, or you are working in a manual job job and you are on your feet while you are carrying things and wandering … this is great. But if you are a receptionist and get only 3000, then set a goal to make it 3500.

Fox agrees that people should take their time to increase their number of steps, and advise you to take a look at the amount you walk every week – either with the help of a device that can be worn or estimate the coarse step provided by smartphones – and aims to increase this by about 10 % every week to ensure that you are not injured or inflammation.

It is also reported that the improvements that you will see in your fitness, body formation and general health are largely dependent on your lifestyle and physiology.

“Everyone is different. The history of a person practicing, its length, and their weight will contribute to the amount of what they need to do,” she says. “You can only see an improvement by doing” any additional movement that exceeds (your normal activity level. ”

It is not only about the number of steps – space matters as well

Although there is nothing wrong with hiking leisurely to relieve stress and remove your mind – and remember that every step of interest – indicates that your walking pace is another contributing factor for longevity in particular.

The 2023 -year -old analysis also found itself walking that a faster pace is related to reducing the risk of death, regardless of the number of steps taken daily. The researchers assume this because walking faster pushes your heart more, allowing you to get more moderate physical activity to effects that promote cardiovascular health. Disease control and prevention centers recommend 150 minutes of moderate density Activity every week For most adults, or 75 minutes of intense strong activity-and paying the frequency of walking can help you reach this recommendation.

2022 UK -based study It also found that walking quickly could decrease Dementia. And researchers on a 2022 Study based in Brazil Note that the more daily steps – and the sooner the pace of those steps – the less likely to suffer from arterial hardening, a condition in which the arteries, the blood vessels that carry blood away from the heart, are less flexible and more solid, which may lead to heart problems.

So how quickly we are talking about? The Brazilians indicated that walking at a rate of about 100 steps per minute for 30 minutes a day, five days a week will meet the weekly requirements for the moderate exercise for the elderly. A Study 2011 He supported this estimate, saying that 100 steps per minute are equal to moderate physical activity.

But as Fox pointed out, anything is better than nothing, especially if you start from a lower basic line.

“There are many benefits of walking, even on a slow picnic or leisurely picnic,” she says. “The density is not specified in the stone. It is just moving the body more is the bottom line.”

Easy ways to add steps to your day

Here are 5 easy ways to integrate more walking in your day, according to American in the step institution:

• Walk After each meal.
• Walking during a work call.
• Play tennis or pickled match.
• Volunteer to walk dogs for an animal shelter.
• Tour in a museum, zoo, or natural reserve.

FOX also encourages a walking pillow if you work from home. She says: You don’t even need to put the speed very quickly, as long as you are moving, you get the benefits.

“The most important thing is to be consistent,” Fox added. Try to go out and move every day, instead of walking long once every period, explaining-it is better to walk half a mile every day instead of walking five miles a week.

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