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The 10000 steps is the equivalent of 5 miles. Our bodies are still designed as they were thousands years ago when we were hunter gatherers. In that time, 5 miles a day was the average time hunter gatherers spent wandering collecting enough berries etc to eat and stay alive.
Walking 20000 steps a day is generally considered a high level of physical activity. For many people, this number can be beneficial, promoting cardiovascular health, weight management, and overall fitness. However, whether it's too much depends on several factors:
The Bottom Line. Walking more can be great for your overall health—no question about that! If aiming for 10,000 steps a day helps you be less sedentary, then go for it. It could help boost your mood, extend your lifespan and reduce your risk of chronic disease.
<5000 steps/day may be used as a 'sedentary lifestyle index'; (ii). 5000-7499 steps/day is typical of daily activity excluding sports/exercise and might be considered 'low active'; (iii).
20,000 steps, a highly active lifestyle choice
This activity equates to walking approximately 10 miles (16 kilometers) daily, depending on your stride length," says Shazia Shadab, Lead Physiotherapist at Cloudnine group of hospitals, Bangalore, Jayanagar.
After a family trip made me realise how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds (5 stone and 10lbs, or 36kg) in under 11 months. I have been overweight most of my life.
The general consensus suggests aiming for 10,000 steps a day as a good target for weight loss. However, the ideal number of steps to burn fat is subjective and depends on individual circumstances.
A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.
Walking 10,000 steps daily offers a slew of physical and mental health benefits. For example, it can support healthy weight loss, improve joint health, boost mood and brain function and aid recovery. Also, walking is a low-impact exercise that's accessible to most people.
'Simply put, if you're not losing weight through walking, it's likely that you're consuming more calories than you are burning through physical activity.
Venous insufficiency, peripheral artery disease, and nerve compression can also contribute to the sensation of heavy legs after walking. It's easy to disregard varicose veins as a cosmetic issue, but they can also cause physical symptoms, such as leg cramps and a heavy, aching sensation in your legs.
Conclusion. While 10,000 steps a day originated as an arbitrary number, there is significant evidence of the impact of walking on both mental and physical wellbeing. If 10,000 steps of walking enable people to walk more, such as through workplace walking challenges, this can lead to improved health outcomes.
Remember: 1500 steps equals about 15 minutes of walking & 3000 steps equals about 30 minutes of walking.
“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.
abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment. It is also called a “power walk” or “brisk walk”.
Yes—when it comes to building your glutes while walking, it's all about the incline. If you're on a treadmill, “anything above a five percent grade is going to target the glutes much more than a lower incline [or flat surface],” says Matty.
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
For losing 20 pounds, increase your daily step count to 14,000 to 16,000 steps, along with healthy eating habits. For more tips, learn how many calories does your body burn at rest.
Does walking on the spot count as steps? Walking in place does contribute towards overall step count.
However, without understanding your net caloric balance, walking 10,000 steps, 15,000 steps, or even 20,000 steps a day might not be enough to cause any meaningful fat loss or improvements in body composition. To achieve fat loss, you need to burn more calories than you get from your food.
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!