It is a well-known fact that daily exercise is important ( How much you hate it), And walking is a particularly great form of exercise. It has little effect and is effective. But is 10,000 steps really a magic number?
in Fitness tracker For users, there are a lot of 10,000 numbers in mind. For example, try to take a total of 10,000 steps (about 5 miles) each day, including all your daily activities. And yes, the little everyday things you do to move more every day are important. For example, choices such as walking to work, parking far away, or climbing stairs count towards your activity. It’s great that our technique helps us understand it.
But are there any real health benefits of getting 10,000 steps daily?Or do you how Do you make them more important? What about other workouts you do that don’t give you any further steps? This is what science and experts have to say.
Exercise is not all-purpose
Everyone is different and has unique lifestyles, activity levels and goals, so it makes sense that you don’t need the same amount of exercise every day for your health. Part of this results in each person’s individual goals and health concerns. But for the average person, is 10,000 steps a day really enough to be considered active and healthy? According to Professor Paul Gordon, an exercise physiologist and chair of the Faculty of Health, Human Performance and Recreation at Baylor University, it is a big goal and can be a starting point.
“The average person takes 3,000 to 6,000 steps a day from commuting, shopping, etc. If you add 30 minutes of exercise (about 3,000 steps), you get about 10,000 steps,” says Gordan. .. He also added that when it comes to walking, many are better for good health.
So how much exercise do you really need if you’re not just walking for exercise (or even tracking your steps)? According to the Ministry of Health, Social Welfare, you need at least 150 minutes of moderate aerobic exercise (such as active walking or swimming) or 75 minutes of intense aerobic exercise (such as running or dance cardio classes) each week. DHHS also recommends doing strength training exercises twice a week, such as weightlifting and exercises that use your weight.
Keep in mind that if your goal is to achieve other specific fitness or aesthetic goals, you may need to exercise for more than the standard 150 minutes to reach your goal. ..
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Where did 10,000 steps a day come from?
The 10,000-step recommendation has always been mainstream, but have you ever wondered where it originally came from? You might think that the recommendations came from medical institutions and government health agencies, but it turned out that they weren’t.
In a talk at the fitness industry event movement by Michelob Ultra, sports medicine doctor Dr. Jordan Metsle said the number of 10,000 steps is optional. The number has roots that can be traced back to Japanese walking clubs that adopted this term as part of their marketing slogan.
The JAMA Internal Medicine article also points out that there is “limited scientific evidence” to support the claim that it is necessary to take 10,000 steps a day for health. However, this study found that participants with high steps per day (4 years) had a lower mortality rate than participants with low steps.
The best way to track your daily activity
If you have Fitbit, Apple watch Or other smartwatches, you know that these devices can track more than your steps. Tracking total steps and daily walking distance is useful, but could other factors be a more effective way to measure your activity? According to Gordan, steps are not the best measure of physical activity. “It does not take into account the intensity of activity and is not effective for forms of non-weight-bearing activity (ie cycling).”
Gordan is also recommended to use as the steps cannot explain your level of strength Heart rate monitor Useful for measuring exercise intensity. After all, you can technically get 10,000 steps a day without actually raising your heart rate or maintaining it for long periods of time. “I recommend engaging in weekly activities Increase heart rate He has a well-balanced exercise routine Activities to raise heart rate Take yoga classes four days a week and two days a week (like active walking and running) to work out your fitness and flexibility.
The Apple Watch measures more than just steps. It pays attention to how much time you spend traveling every day.
Angela Lang / CNET
Is there a better goal to aim for more than 10,000 steps a day?
If 10,000 steps a day now seems like an arbitrary goal, what are some good goals to tackle with your activity? One factor that can make a big difference in your health isn’t really related to the number of steps you take, but rather the time you spend sitting. “Studies have shown that sitting for long periods of time is unhealthy, even with daily activities. Therefore, it is very helpful to have scattered activities throughout the day.”
The Mayo Clinic recommends that you aim to divide your sitting and activity time each day, even if you are doing the recommended amount of exercise each day. Sitting too much increases the risk of metabolic problems and can affect your health.
In addition, recent studies show that people who sit for more than 13.5 hours a day have a much lower overall level of activity compared to sitting time, so some of the health benefits of one hour of exercise. I couldn’t enjoy it.
The information contained in this article is for educational and informative purposes only and is not intended for health or medical advice. Always consult your doctor or other qualified healthcare provider if you have any questions about your medical condition or health goals.
