Many people are aiming for a daily goal of 10,000 steps (or about 5 miles), and now they have the backing of an emerging fitness-tracking device industry, but that magic number didn’t originate from scientific research. ” for the first time in a Japanese marketing effort associated with one of the first commercial pedometers. ” The device was called “mango-key,” which means “10,000 step meter” in Japanese.
“The 10,000 step goal is considered to be a realistic minimum number, and it’s good, but for total risk reduction, people should aim for more,” says William Tighe, MD, Ph.D., physician and public health researcher at the University of Warwick and lead author of the study showing that 15,000 steps per day can lead to more incredible benefits. “In our study, those who took an additional 5,000 steps had no risk factors for metabolic syndrome.”
- Increase the pace. Another way to get more out of even a shorter walk is to go faster. A study published in 2017 in the journal Medicine & Science in Sports & Exercise looked at the total number of steps people took per day and how quickly they did it.
“People who had a faster pace of steps had similar health outcomes, lower BMI and lower waist circumference, as those who did most of the steps per day,” says Schuna, one of the study authors. He recommends trying a minimum of 100 steps per minute (about 2.5 to 3 miles per hour) or as fast as you can (135 steps per minute will get you at a pace of about four mph).
- Do it in phases. “We can’t accumulate 15,000 steps just in our spare time,” explains Tighe. “But if you take walking breaks throughout the day, it is possible.” Try to take brisk walks of 10 minutes or more at a time. You’ll be able to walk more steps and reduce the amount of time you spend being sedentary, which is a considerable risk factor for heart disease.
- Try to do it at intervals. Instead of doing a full 30-minute walk at the same moderate pace, try high-intensity interval training (HIIT). Alternate between 30 seconds to 1 minute of walking faster, followed by 1 to 2 minutes of recovery at a slower pace.
In one study, researchers compared people who did not exercise with those who walked at a steady, moderate pace and those who mixed high and moderate intensity. The researchers found that the group that increased the intensity had the most significant waist circumference and abdominal fat reductions.
- Walk uphill. “Think of this as getting two for one,” says Sallis. “When you increase the intensity, such as going up a steep hill, you get the equivalent benefit in half the time.”
Walking is good for your brain.
Cognitive function is improved with a daily walk. Especially the elderly reduce the risk of complications in the cerebral vessels reducing the chances of senile dementia, among other diseases. In general, it improves concentration and reduces the possibility of memory problems in the future.
Physical activity doesn’t have to be complicated. Something as simple as a brisk daily walk can help you lead a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat Prevent or control various conditions, such as heart disease, stroke, high blood pressure, cancer, and type 2 diabetes Improve cardiovascular fitness Strengthen your Bones and muscles Improve muscular endurance Increase energy levels Improve mood, cognition, memory and sleep Improve balance and coordination Strengthen the immune system Reduce stress and tension The faster, further and more often you walk, the older will be the benefits. For example, you can start as an average walker and then work towards walking faster and a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve heart health, and increase your stamina while burning calories. You can also alternate periods of brisk walking with leisurely walks. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.