In the beginning, God said, let there be light: and there was light. God created man and gave him all he needed to live. A mind to think, hands to eat and pray and legs to cover distances. Walking or locomotion is what helped humans evolve from their parent species. Walking is not only the most natural function of our body but also an important, actually necessary, function. Stagnancy is connected to many health-related problems and also obesity. Problems like, weak bones, joint pain, heart-related diseases, depression and many more are directly related to sluggishness and torpor. According to Medicine and Science in Sports and Exercises, a medical journal, walking helps reduce the risk of all chronic diseases. Further researches have shown that it is even better than running as it is a low-impact exercise that is softer on heart and joints.
The benefits of walking are not only constrained by the boundaries of heart and bones. There are various other benefits that are too good to ignore.
1) Lifestyle factors
2) Aids weight loss
3) Improves heart health
4) Increases lung capacity
5) Fights dementia
6) Improves digestion
7) Boosts the immune system
8) Reduces the risk of diabetes
9) Improves blood circulation (Decreases the levels of LDL cholesterol that clogs arteries)
10) Helps in producing Vitamin D
11) FIGHTS CANCER
12) Reduces stress and anxiety and uplifts your mood
The question that arises here is “How much should I walk in a day?”. Sit back while we acquaint you with various facts and theories.
Some trainers are of the opinion that the more you walk, the better your health but considering the fact that it is not convenient for everyone, we need a more goal-based approach. It is evident that people are more motivated when they know how far or how much they have to work as opposed to when they are uncertain and fumbling for knowledge.
Many researches have shown that a daily average of ten thousand steps (about 5 miles or approximately 8 kilometres) is what can be categorised under an “active lifestyle” and is recommended for a fit body and a disease-free healthier life and also helps in losing weight. The average adult, who is not as athletic, should at the least walk 5 to 6 thousand steps per day. It increases the life-span of the individual and helps keep the mind and body fresh throughout the day. Anything below that (around 2 to 3 thousand steps) can be labelled as a “sedentary life” and people should try and gradually increase it over the course of time.
If you are trying to lose weight, “it’s calories in versus calories out”, you might want to go more than ten thousand steps or if you have just recovered from an injury or are new to fitness, you would want to go less. So, honestly, it is a personal choice and depends on various situations and circumstances. According to the CDC (Centres for Disease Control), at least 150 minutes of moderate exercise per week is recommended, at least being the key word here, and hence we should plan accordingly. Taking ten thousand steps adds an extra of about five miles or another 8-kilometre each day for most people, which is equivalent to approximately 30 minutes daily. Nonetheless, you should always listen to your body and watch out for the signals and not try to push too hard because any physical activity is better than none at all.
If your goal is to lose weight, you have to determine certain aspects of your body and plan accordingly. Completing ten thousand steps each day burns something around 2000 to 3500 calories in a week. One pound (almost 500 grams) of body fat is equivalent to 3500 calories. Hence, if you religiously make a ten thousand-steps journey, you will be entitled to a 500-gram lighter body.
If you consider “Health maintenance” to be your goal, you must have reached your desired state of fitness and just want to maintain it now. The ten thousand-step stroll (Yup, this again) can work wonders for you. It can maintain your weight and help lower your blood pressure and reduce mental decline (helps in a better sleep and relieving depression).
1) Figure out your actual stats. Use it or wear it for a week to determine your baseline in your step count per day.
2) Gradually increase the number of steps by setting small-term, result based goals and slowly pushing yourself further. An addition of a thousand steps each day for two weeks is considered a custom, widely-followed short-term goal. If walking at a stretch is difficult, you can distribute it into 10-minutes time frames followed by a 2-3-minute rest.
3) Finally, make a long-term goal, either walk longer or quicken your pace.
The purpose of this blog is to promote broad consumer understanding and knowledge of various health and wellness topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.