The idea of 10,000 steps a day, equivalent to a distance of 6-8 kilometers a day, Popular fitness World wide.
Thomas Hirai, Medical Director of the Bariatric and Metabolic Health Center at O’Connor Hospital in San Jose, California, is an insider Walk 10,000 steps per day This began in 1965 when a Japanese company developed a pedometer called “Manpokei,” which means exactly 10,000 pedometers.
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“It was catchy and easy to remember, and for most people it was above the average number of steps per day, so we achieved our goal of 10,000 steps,” explains Hirai. “It was a challenge, but it was easy for many to handle.”
The number of steps you take in a day is just one aspect of weight loss. In this article Track calories burned while walking And why do 10,000 steps help you reach your ideal weight? However, we do not always guarantee it.
How many calories does 10,000 steps burn?
Most people burn 30-40 calories for every 1,000 steps of walkingThat means that walking 10,000 steps consumes 300 to 400 calories, says Hirai. However, this is an approximation.
In other words, each step you take consumes calories, but the exact amount depends on the individual case.
“The rate of calorie burning can vary considerably,” he says. In addition to factors such as weight, stride length, and fitness level, the pace and slope of the area you are walking in are also relevant.
As a quick tip, the Centers for Disease Control and Prevention recommends 150 minutes of moderate to intense exercise per week, including walking options.
For a more personal assessment of calorie burning, Hirai It is recommended to use a measure called metabolic equivalent or MET.. This is a metabolic unit for calculating the kilocalories burned during exercise.
A fast walk – about 5 km / h – is equivalent to about 3.5 METs, but walking uphill costs about 6 METs. To calculate the calories burned by MET, use the following formula.
Energy consumption (kcal / min) = 0.0175 x MET x weight (kg)
For example, a person who weighs 68 kilograms and walks on a flat surface at 3 mph using about 3.5 METs consumes about 4 calories per minute. At 3 mph, it takes about 100 minutes to walk 10,000 steps and burns about 400 calories.
Today, many people use special applications and smartwatches. Calculate the number of steps When estimating calorie consumption, Hirai recommends checking these numbers with the above formula. This will allow each to get a more accurate image.
“One of the important things to remember is not to rely solely on these calculators, because you can overestimate or underestimate the calories you eat or burn,” he says. “It’s still useful because it helps us track progress and provide consistency.”
10,000 steps a day is a good goal, but Hirai says: The key to maintaining an ideal weight and leading a healthy lifestyle It’s a constant movement.
Can I reach my ideal weight by walking 10,000 steps a day?
You need it to lose weight Burn more calories than you burn.. Most people need about 500 calorie deficiencies per day to lose £ 1 a week.
Those who want to lose weight or maintain weight loss need to practice At least 150-200 minutes of exercise per weekTherefore, walking 10,000 steps a day will help you reach these goals.
Note: According to a survey released in 2018, participants in a weight loss program that walked 10,000 steps per day were more likely to lose weight than participants who walked 3,500 steps per day.
Still, according to Hirai, focusing on a healthy diet also increases your chances of losing weight.
“Exercise weight loss is much more effective when combined with a supervised diet strategy,” he says.
Is it okay to walk 10,000 steps?
Walking is considered one of the easiest and safest ways to exercise. However, if you are not currently exercising, 10,000 steps a day can lead to injuryThis expert explains.
“It’s helpful to take more steps per day and stay as active as possible, but it’s just as important to prevent injuries when embarking on a weight loss journey,” Hirai adds.
Special attention should be paid to those who are overweight, elderly, or have other health problems.Important recommendations pass Gradually increase the number of steps, not suddenlyOur goal is to add 1,000 steps per day each week until we reach our goal.
On the other hand, if people consistently achieve the goal of 10,000 steps a day, they can: Exchange walking for high MET activities such as jogging and swimming. To increase calorie burning.
Scientific evidence reveals that increasing the number of steps per day can reduce mortality from all causes. But nevertheless The advantage of more steps is stable at 7,500 steps per dayBeyond that, there is no additional benefit to reaching 10,000, according to the findings published on the JAMA Network.
Conclusion
The advice of walking 10,000 steps a day is based on a curious marketing slogan, not science.But the scientific community is showing that The increase in movement that can be measured by the number of steps is important for health.
Typically, Active and healthy lifestyle It’s the best way to achieve sustained weight loss. Challenge yourself to reach 10,000 steps can be part of the transformation, but cAny exercise routine you do consistently is a good option.
“In reality, there may not be a magic number,” Hirai concludes.
This article was published in Business Insider Spain by Andrea Núñez-Torrón Stock.
