How many steps should we take each day to be able to talk about moderate physical activity? It turns out quite a lot. And according to the statistics of the World He alth Organization, certainly not as much as the average person does.

How many steps a day to lose weight? And is the popular 10,000 steps sufficient? These are the questions we often ask ourselves when considering buying a pedometer and taking part in this trendy challenge.

Counting steps is probably the he althiest fashion in recent years. For many practitioners, it becomes not only a temporary challenge, but a positive habit. Thanks to pedometers in phones, applications, watches, fitness bands and other gadgets, walking is no longer a tedious chore. Because nothing is more motivating than setting goals yourself.

After all, walking is the basic human movement pattern and we should not forget about it - it is an activity that is safe for everyone and dedicated to everyone. Everyone who can afford it should walk, so don't wait, just wear a pedometer and try your hand at it!

How many steps should each person take?

The World He alth Organization informs that he althy people should perform about 6-8 thousand steps a day, and people with chronic diseases and people with disabilities - from 3.5 to 5.5 thousand steps.

Wondering what it looks like in practice and how many steps a day does the average person take? Unfortunately, the information is not very positive. It turns out that most of us walk around 2,500 steps on average. It is very little and such a number will certainly not be enough to consider us to be at least moderately physically active.

If you are just starting your adventure with steps and have not had any contact with sports before, you should aim for 5,000 steps a day. You can do this with simple daily modifications: abandon public transport or elevators, or take short walks. On the other hand, people who already do some physical activity can successfully strive for 8-10 thousand steps or even more.

One and the other is not mutually exclusive, you can both train in the gym and make steps. It can also go the other way - it often happens that we have a sedentary job, and after work we go to do training in the gym and then return tohome. Then our pedometer will show about 3,000 steps - are we then physically active people?

Unfortunately not, because our activity should spread throughout the day and be dosed regularly and systematically.

How many steps do you need to take to lose weight?

The answer to the question of how many steps you need to take to lose weight is ambiguous and always case-dependent. The process of fat burning in every person begins depending, among others, on the metabolic rate and genetics. How many steps you need to take to lose weight is also influenced by age, weight and lifestyle.

There is no one-size-fits-all number of steps that will allow you to lose excess body fat. After all, there should be as many walks in our lives as possible. Especially those longer, moderate-exercise walks - they are best for the fat burning process.

If you want to add an endurance and endurance element to your walks, you can instead of walking, opt for fast interval walks, walking with poles (Nordic walking), or climbing stairs or mountains / hills. For such physical activity, you do not need any additional physical activity, as it will be sufficient in the process of fat loss. Then you can lose even 1 kilogram for a week.

  • 5 reasons why you should go for a walk
  • Fast walking - benefits, effects, calories. How to lose weight while walking?

How many steps do you need to take to burn 100 kcal

The answer to this question is difficult and always depends on who wants the answer. Let us assume, however, that we are people in the age range of 25-30, with average physical activity and a normal BMI. Then, to burn 100 kcal, we should walk about 2000 steps.

However, when it comes to the time in which we can burn 100 kcal while walking at a moderate pace of 5.6 km / h, it is about 20 minutes. Of course, these are very general values, and much more detail and data are needed to calculate the parameters for a specific case. On the Internet, we can find a lot of different types of physical activity calculators, which, after collecting the appropriate data, will be much more accurate.

How many km do you have to walk to lose 1 kg?

How many kilometers do you have to walk to lose 1 kg? Again, the answer to that question will be: it depends. It depends on the specific case, weight, height, metabolism, walking pace, diet and lifestyle. Despite everythingyou can set some universal forks that will allow you to more or less specify the number of kilograms lost in a given period of time.

Let's take a look at this issue assuming that we walk 10,000 steps every day. Overall - 7,000 kcal is worth one kilogram. If we follow a diet and our caloric deficit will be about 500 kcal in the minus, then the weekly deficit assumes a value of 3500 kcal, which gives us 0.5 kg less in a week.

10,000 steps are on average around 8 km. If we take the number of steps for two weeks to lose 1 kilogram, we will walk a total of 112 km! As you can see, walking is not enough, but the matter is not so simple and obvious. Kilograms are not equal to the visual effects and burned fat, so a lot depends on the pace of walking, additional activity besides walking, caloric deficit and other important parameters.

Read also:

  • Reduction Diet - 5 Easy Ways to Lose Fat
  • How to calculate your caloric requirement (BMR)

Pedometers - how do steps count?

There are tons of pedometers, apps and step counting gadgets on the market today. In stores, we can get fitness bands and sports watches that will be successful in counting steps. Nowadays, most mobile phones have pedometers built into the system from the very beginning, in which the steps are displayed even on the main screen.

Gadgets for counting steps counts steps with an accelerometer. The ones worn on the wrist can therefore be a bit misleading, because they recognize our movement, that is, our step, with the help of the movements of the wrists. The counting applications on the phone can therefore be a bit more reliable.

Read also: 11 fitness apps that will increase the effectiveness of your training

After all, it is worth using such gadgets because they give us a general idea of ​​our physical activity during the day. Most watches and bands also have other parameters and functions, e.g. shows the number of calories burned, weather forecast, current heart rate or the quality of our sleep.

So that the watch or the band does not distort the number of steps, it is worth putting them on a hand that we use less frequently on a daily basis and remove it when we have a lot of manual work, e.g. cleaning at home or hanging laundry.

Find out more: Pedometer - how does it work and why is it worth using?

Counting steps - what does walking do?

Counting steps using pedometers or an application on the phone,is a trend that is gaining in popularity. But is working with the daily step count just a fad or a he althy habit that should become our everyday life? The answer may not be obvious for everyone.

We forget more and more often about walking and about our legs as the basic means of transport. Extensive public transport, numerous taxi companies and the ability to move around by car effectively distract us from walking. And wrongly!

Walking is not a waste of time - walking is simply a combination of business and pleasure, although it is completely inconspicuous, see how much good walking 6-10,000 steps can bring to our lives every day! Walking:

  • reduces the risk of cardiovascular disease
  • reduces the risk of stroke and heart attack
  • strengthens ligaments
  • oxygenates and strengthens muscles
  • trains the strength of postural muscles responsible for correct body posture
  • improves mood and energizes
  • slows down the aging process of the body
  • prevents or reduces ailments in diseases of the musculoskeletal system, incl. osteoporosis, RA, osteonecrosis, SMA
  • increases the amount of interstitial fluid, slows down the destruction of joints
  • balances blood pressure
  • increases the metabolic rate
  • burns excess body fat.

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