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How many steps should we walk daily? How many steps are useful?

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How many steps should a normal person take a day? Studies have shown that the average step count of American adults is about half of the 10,000 step goal. However, those who wear pedometers or activity recorders (such as sports and smart watches and smart wristbands, etc.) may walk more than their counterparts who do not use these devices. If you take between 5,000 and 7,000 steps a day, you are an average American in terms of steps.

But in this case, this is where being above average pays off. If your average number of steps per day is about 5,000 steps, you are probably not getting the recommended amount of exercise to reduce heart health risks. Additionally, you may find that you have been sedentary or sitting for long periods of time during the day, increasing your health risks.

How many steps per day means average?

A 2016 study of 103,383 US employees in a workplace physical activity challenge found that employees took an average of 6,886 steps per day, but they may have walked more than usual because they were part of the challenge.

7 thousand steps means how many kilometers?

Various factors affect how many steps are considered a kilometer. Factors such as gender, stride length, age and speed all play an important role. The average person takes between 2,000 and 2,500 steps per kilometer, as measured by pedometers, fitness trackers, or phone motion sensors.

A study published in 2010 of 1,000 Americans found that participants took an average of 5,117 steps per day, only slightly more for men than for women, 5,340 steps versus 4,912 for women. US data was collected from people who wore a pedometer for two days during their normal daily activities.

The researchers compared the average number of steps from the US to other countries:

  • United States of America: 5117 steps (about 2.5 miles or 4 kilometers each day).
  • Japan: 7168 steps (about 6 km every day).
  • Swiss: 9650 (about 8 km every day).
  • Western Australia: 9,696 steps (similar to the Swiss results: however, a larger survey in Australia found the average step was 7,400, which is close to the Japanese average).

Activity log data

These days, you can’t count your steps per kilometer or guess how many steps you take in a day. Your pedometer, activity tracker, phone, or fitness app can help you with this.

The companies that make these products receive continuous data from the entire user’s daily routines. But this data may be flawed because people who wear pedometers or activity monitors are generally more motivated to take more daily steps and reach their goals. It is also possible that many of them do not carry a phone or pedometer with them during the day.

Viting, a maker of one type of health tracker, data from its panel of users in 2015 showed the following averages:

  • America: 5815 steps
  • England: 6322 steps
  • France: 6330 steps
  • Germany: 6337 steps

Fitbit also released data on average daily steps for each U.S. state, based on more than a million users, comparing data from the summer to winter of 2012 to 2014. Overall, those who used the Fitbit device took an average of 8,000 steps, 7,000 steps per day in the winter and 1,000 more per day in the summer.

Is 7000 steps a day good?

While 7,000 steps per day may be close to the average, studies have shown that walking 10,000 steps per day may mean you’re getting close to the recommended amount of physical activity needed to reduce health risks per day.

Factors affecting daily steps

Several factors affect the daily step count. These factors include:

  • Age: Children, adolescents, and younger adults are generally more active and likely to take more average steps per day than older adults. Steps may be more limited for older adults who are less active or have mobility issues.
  • Step height and length: Many pedometers ask for your height because stride length is primarily determined by height. Shorter people tend to have shorter strides, which makes them take more steps per kilometer compared to tall people.
  • Job: People in occupations that require a lot of sitting are likely to have lower average daily steps compared to active occupations, such as bedside nurses, construction workers, and restaurant managers.
  • Gender: When it comes to walking between genders, men are ahead, they walk about 9% more than the average woman.

How much time does it take to walk 10,000 steps a day?

Let’s say you take 100 steps per minute at an average walking speed and walk 2,000 steps per mile (1.6 km). If your goal is to walk 10,000 steps, that means you should walk for two hours, or 4 to 5 miles (6.5 km to 8 km) based on your stride length.

How many steps a day should be taken to be considered an active person?

The goal of 10,000 steps per day was not originally determined by a researcher or expert opinion. Instead, it was more of a nice rand number that would lend itself well to pedometer advertising campaigns.

However, research has shown that this steps target is a reasonably good indicator of being moderately active and achieving the minimum amount of recommended daily physical activity. Your personal daily step goal may change based on your health, age, and goals.

Some studies have shown that 4,400 steps per day is enough to improve longevity compared to those who take fewer steps. Additional benefits may be gained by increasing this number, but these benefits decrease at about 7500 steps.

If one of your goals is to lose weight or reduce your risk of metabolic syndrome, you may want to consider increasing your average daily steps. In a 2017 study, researchers found that those who averaged about 15,000 steps a day had a lower risk of metabolic syndrome and were more likely to lose weight.

Children and teens may also benefit from taking more steps. The current study suggests that the optimal number of steps for children and adolescents between the ages of 5 and 19 is about 12,000 steps per day.

On the other hand, for older adults, or those with chronic health conditions, 10,000 steps per day may be too many and a lower step goal may be more appropriate.

How to increase our daily steps?

If you normally take 5,000 steps each day without any allotted exercise time, you should aim to add 2,000 to 3,000 more steps to your day. You can take a brisk walk or jog for 15 to 30 minutes to increase that step count while your exercise is moderate or vigorous to reduce health risks.

Other quick ways to add steps to your day include:

  • Drinking lots of water (you need to get up often to fill your water bottle and use the bathroom).
  • After your lunch break, go for a walk or use a treadmill under your desk (treadmills that are just a moving plate without handles, etc. and you can use them while you work and while you walk on them) (see below) Be careful about this).
  • Schedule walking dates.
  • Set an alarm clock on your phone to get up every hour.
  • Stand and walk while talking on the phone.
  • Give yourself an occasional walking break.
  • Use the stairs as much as you can.
  • Use more distant parking spots.

Also, try to fit walking in between your long periods of sitting, as many studies have found that being sedentary for most of the day has its own health risks. Many sports watches and wristbands have sedentary alerts and reminders to take a walk. Newer Fitbit models remind us to take at least 250 steps every hour. Using this goal, you should add 1,000 to 2,000 steps per day.

tip

Do not start exercising immediately after eating a meal. Because after a meal, the heart sends more blood to the digestive system to digest food, and physical activity disrupts this process. If you exercise immediately after eating, more blood that should be sent to the digestive system is sent to the muscles involved in that activity (for example, in walking for the leg and arm muscles), and this interferes with the digestion process.

Conclusion

The number of steps you take each day can indicate the amount of physical activity you need to reduce your health risks and improve your fitness. You can count your steps in a myriad of ways, such as wearing a pedometer, fitness tracking devices (such as smartwatches and wristbands), or checking the pedometer app on your mobile phone (assuming you carry it with you most of the day). do.

Don’t settle for average. Increase your steps to reduce periods of inactivity so that you can reach 30 minutes of daily exercise and don’t forget that body tone is always a priority. Act according to how your body and mind react to increasing distance, pace, or time.


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