10,000 steps is the recommended daily amount of exercise that positively affects the he alth and appearance of the figure. How many calories will you burn by taking 10,000 steps every day? Is taking 10,000 steps a day enough to help you lose weight and stay he althy? See the effects of regular walks.
10,000 steps a day- this effort is to ensure he alth, help in weight loss and improve your well-being. The 10,000 steps a day theory has many supporters, and today, in the age of smartphones and step-counting apps, it's very easy to put into practice.
What are the effects of taking 10,000 steps a day and is this dose of exercise enough to stay he althy?
10,000 steps - how many calories are burned?
How many calories will you burn by taking 10,000 steps a day ? Giving accurate figures would take your gender, age and weight into account, plus your walking pace, but on average you can assume that by taking this number of stepsyou will burn 400-500 kcal . At the same time, weighing more, you will also lose more kcal, and being leaner - less kcal.
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A person weighing 70 kg can burn 440 kcal by walking 10,000 steps a day.
10,000 steps - how does it affect your weight loss?
Another question that often arises in connection with the theory of 10,000 steps is:Can taking this number of steps every day give you good weight loss results?
Answer:yes and no.
Let's start with the worst news. Just taking 10,000 steps a day won't make you lose a lot of weight. The reason is simple - we lose weight when our body is caloric deficit, i.e. it expends more energy than it absorbs. In order to lose weight, it is therefore necessary to calculate your daily calorie requirement and then subtract about 300 kcal from this value. The result will be the number of calories that you need to stick to in order to lose weight he althily, about 1 kg per week (taking into account also physical activity).
Click here to learn how to Calculate Your Daily Caloric Requirement (BMR)
And here's the good news - if we combine a diet with a daily oneby walking 10,000 steps, we will get even better results in weight loss. Our daily energy expenditure will increase, so the body will be more willing to burn fat. By following such an action plan for a minimum of a month (i.e. a diet plus 10 thousand steps marches), you will lose up to 5 kg. However, it is important to walk at a brisk pace so as to significantly increase the pulse.
See also: Fast walking - benefits, effects, calories. How to march to lose weight?
10,000 steps - what are the he alth effects?
Even if taking 10,000 steps a day alone won't give you spectacular weight loss effects, it will certainly benefit your he alth.
Most of us spend our days sitting down. This not only slows down the metabolism, and therefore makes it difficult to burn fat, but also adversely affects the condition of the bones, muscles and spine. It is enough to mention that on average we travel 130 km less per year than 10 years ago. Reason? Instead of walking - we drive cars. Instead of going up the stairs - we take the elevators. Instead of going shopping - we sit down in front of the computer and order products online.
Taking 10,000 steps a day can be a great way to avoid the negative consequences of a sedentary lifestyle. This is confirmed by studies which have shown that walking approx. 5 km daily (a distance that corresponds to 10 thousand steps) lowers blood pressure, balances glucose levels, reduces stress, oxygenates and even improves intellectual functions. While walking, we also take care of our locomotor system, strengthen joints, bones and muscles.
What's more - even if we are not able to take 10,000 steps in a sequence (e.g. on one long walk), then developing this standard "in installments" will still give us many he alth benefits. All you need to do is take the stairs while taking a break from work instead of taking the elevator - thanks to this, we will improve circulation, relieve the spine and relax the muscles that are tense and contracted from being constantly in the same position.
See also: Exercises for pain in the lumbar spine
This will be useful to you10,000 steps in practice
Here are ideas on how to make your daily norm of 10,000 steps easier:
- Download the pedometer application - it will count your every step, you just need to carry your phone with you.
- Give up the car in favor of public transport.
- When returning from work, do not get on the bus at the nearest stop - go to the next one.
- Use the stairs instead of taking the elevator.
- Shop in stores instead of throughinternet.
- Take long walks with your dog.
- After lunch, take a walk to burn off the calories from the food you eat.