Do you really have to walk 10,000 steps a day to be healthy? How many steps do you have to walk in a

Do you really have to walk 10,000 steps a day to be healthy? How many steps do you have to walk in a day?

1.Step count recommendations alone do not include exercise intensity. In recent years, studies have found that the health gain of exercise is largely dependent on exercise intensity.

If the intensity of your walking is very low, it does not cause a benign stress response in the body, don't forget that the number of 10,000 steps also includes how many steps you take when you get up and pour water, and walk a few steps when you hit **, so don't think that if you walk 10,000 steps a day, you will successfully embark on the road to health. Walking 10,000 steps burns about 240 to 300 calories. The figure of 10,000 steps looks beautiful, but it is not necessarily whether it can achieve the actual calorie consumption.

2.Many young people are also exercising by walking. Long-term walking exercise can improve the body's cardiorespiratory endurance, thereby promoting the prevention and treatment of chronic diseases and reducing the risk of death.

Patients with high blood pressure, diabetes, etc. You can also relieve your symptoms by taking a moderate walk. However, experts also warn that although walking is gentle compared to other forms of exercise, the wrong posture can also cause harm.

Whether it's a walk or other exercise, do what you can and avoid comparing yourself to each other. When the number of steps in the population is very small, the mortality rate is higher.

3.It's enough to walk about 7,000 steps a day. Walking 10,000 steps a day is only for young people with good legs and feet.

If you stick to it for a long time, you may be able to see some workout effects. If some elderly people, especially after the age of 50, their organs and tissues, especially bones and joints, have gradually aged, these organs and tissues are relatively fragile, even if they are usually inactive, they may accidentally bump together, which may bring some irreversible consequences. However, it is not that there is no exercise.

Proper exercise helps to strengthen the physique. The normal daily workout time is about half an hour. That translates to about 6,000 steps a day, and you insist on walking 10,000 steps a day.

Obviously a lot of exercise.

Of course not, 5,000 steps is fine, and if you walk too long, it will wear out your joints.

This is not necessarily, at least 5,000 steps, pay attention to your own pace, and have a good attitude.

If you walk 10,000 steps a day, I think it's relatively healthy, and 10,000 steps is a relatively normal strength for ordinary people.

1. The actual time required to walk 10,000 steps depends on the size of the step, the length of the legs of the person walking, and the frequency of the step is also an important factor.

2. Hypothesis: Male maess are not 0 7 meters in one step, and female students are about 0 5 meters. Because the speed of human walking is 1 1m s, that is, 1 5 2 steps per second; It takes about 1 hour 23 minutes to 1 hour 51 minutes to complete 10,000 steps.

May Day"The small long holiday is just around the corner, are you ready to travel plans? Many people may be ready to check in multiple attractions in a short period of time, walking tens of thousands of steps a day, and some people call it a chaotic sedan chair"Special forces tourism"。

Run 10 scenic spots a day, walk 20,000 or 30,000 steps a day, and visit as many scenic spots as possible in as little time as possible......"Special forces tourism"It's all about efficiency. But in the opinion of doctors, high-intensity exercise coupled with sleep deprivation will put the human body in a state of fatigue and have hidden health risks.

Sun Qiang, chief physician of the Department of Orthopedics of Nanjing First Hospital, introduced that if you are usually accustomed to low exercise activities, after suddenly exercising a large amount of exercise, it may have a very large impact on the function of the heart and lungs, and the elimination of muscles, joints and bones will be very large.

The main symptom of a meniscus injury is pain, tenderness, or swelling in the knee, which may be felt in some patients"Tearing sounds"or"Bounce when walking",** Up cycle is longer. According to the doctor, many elderly people like to walk and climb mountains, and they always feel that they are"I can walk"It is a sign of good health, in fact, the elderly are not suitable for such a violent walk.

The doctor reminded that whether you are traveling, traveling, or exercising, you need to do what you can and take appropriate protective measures. Prefer well-fitted, comfortable and breathable sports shoes, and avoid wearing high heels, leather shoes, soft-soled cloth shoes, and slippers; alternating between walking and resting; After returning to your accommodation, relax your legs and feet, such as soaking your feet in hot water, raising and massaging your legs and feet.

10,000 steps is 5-7 kilometers, which is related to the width of your stride.

10,000 steps x your stride width = kilometers (your stride length = can be directly measured or calculated.) Female: x height, male: x height).

10,000 steps is about 7,000 meters, or 7 kilometers. Girls are about 5,000 meters.

The reference can be a relatively large indoor floor tile, usually long and wide. According to statistics, it takes about an hour and a half to complete 10,000 steps. It can be divided into three periods of time, morning, noon and evening, and it is better to effect the hole and land fruit than to complete it at once.

Scientists have suggested that it is advisable to have 400 or 600 steps within 10,000 steps, and it is advisable to have a feeling of panting. 400 600 steps is about 400 meters, which is one lap of the standard track. If there is a playground, run around the track, and if there is no playground, run according to the time and complete the specified tasks.

After the brisk walk, you can walk slowly and take a break.

In fact, people's stride length and stride distance are unstable, so in the 10,000 steps of the fight, some stride length is large, some stride length is small, some step length is long, and some step distance is short. It's not stable, so unless measured in practice, a lot of single-step calculations upstairs will cause a lot of problems.

This can only be done through actual measurements. Because the stride length is not always the same. My personal measured data is 8 to 9 km, up to 10 km (very few).

I saw similar questions on Zhihu, and many of them were answered by this one, which proves that this is relatively accurate data. <>

Everyone says that walking 10,000 steps a day is good for your health. So what are the benefits of walking 10,000 steps a day for the body?

1.Exercise. Due to the fast pace of life now, if we want to maintain health, we must exercise, especially for middle-aged and elderly people, walking has many advantages, because walking will not bring too much burden to the body like running, but it can also achieve the effect of exercising.

2.**。People are eating better, and there are more and more obese patients. Walking 10,000 steps a day, which is equivalent to 7-8 kilometers, burns about 300 calories. Long-term persistence can help people be healthy**.

3.Promotes sleep. Walking 10,000 steps a day can relieve stress, relieve tension and exhaustion, and improve sleep quality.

Insist on walking 10,000 steps a day, although it is good for the body, but it is not suitable for everyone, for some people who are healthy, walking every day is good for the body. However, if you are an older person, or someone with an underlying medical condition, walking 10,000 steps regularly is not necessarily the best way to exercise, because it will cause damage to the body.

Walking 10,000 steps a day counts as exercise. Walking more than three hours a week can reduce the risk of cardiovascular disease by 35% to 40%. The American journal Nature also reported that people over 60 years old, walking for more than 45 minutes each time, three days a week, can prevent Alzheimer's disease.

Walking for more than 7 hours a week can reduce the incidence of breast cancer by 20% and have a 50% effect on type II diabetes.

There are many benefits to walking, starting with increasing lung capacity and reducing the craving for smoking. For the back, it can strengthen the back muscles and cause less damage to the back. At the same time, for the legs and feet, walking is equivalent to strength training for the bones, which can significantly enhance the bone and muscle strength of the legs and feet.

Walking every day is a great way to benefit your physical and mental health

1. Walking can enhance heart function and make the heart beat slowly and strongly.

2. Walking can enhance the elasticity of blood vessels and reduce the possibility of blood vessel rupture.

3. Walking can reduce the accumulation of abdominal fat and maintain the physical beauty of the human body.

4. Walking can reduce the formation of blood clots and reduce the possibility of myocardial infarction.

5. Walking can reduce the accumulation of triglycerides and cholesterol on the arterial wall, and can also reduce the chance of blood sugar being converted into triglycerides.

6. Walking can reduce the production of hormones and excessive adrenaline production. Too much adrenaline can cause arterial vascular disease.

7. Walking can enhance muscle strength, strengthen legs, feet, muscles and bones, and make joints flexible, and promote human blood circulation and metabolism.

8. Walking regularly will eliminate cardiac ischemic symptoms or lower blood pressure. It makes the human body eliminate fatigue, feel happy, and relieve palpitations.

9. Walking can protect the environment, eliminate exhaust pollution, strengthen the body, improve the body's immunity, reduce diseases, and prolong life.

10. Walking can enhance the secretion function of the digestive glands, promote regular peristalsis of the gastrointestinal tract, increase appetite, and have a good effect on the prevention and treatment of hypertension, diabetes, obesity, habitual constipation and other symptoms.

11. Walking is a kind of fitness method that moves in stillness, and in motion, which can relieve neuromuscular tension. According to experts, when irritability and anxiety rush to the heart, walking at a brisk pace for about 15 minutes can relieve tension and stabilize emotions.

12. Walking in the fresh outdoor air makes the brain thinking activities clear and flexible, which can effectively eliminate mental fatigue and improve learning and work efficiency. According to the test of relevant experts, those who walk for one hour three times a week for 4 months are more responsive than those who do not like exercise, and the former has a keen reaction and has an advantage in vision and memory.

The above content reference: People's Daily Online - 12 benefits of insisting on walking every day.

Walking 10,000 steps a day is considered exercise, but it should be exercised reasonably. If you want to calculate according to each step meter, 10,000 steps is a kilometer, normally speaking, adults can walk 8,000 lead yards every day, this amount of exercise is not very high. "10,000 steps a day" is valuable for reminding yourself to do daily physical activity, but it doesn't mean much if you only pursue the number of steps without looking at the intensity.

Cadence, simply put, is how many steps are taken per minute, can be used as an important parameter to reasonably reflect the intensity of walking. According to some studies, a cadence of more than 110 steps per minute and less than 130 steps per minute is a reasonable standard for moderate intensity.

In general, every adult should ensure a minimum of 30 minutes of moderate-intensity exercise 5 days a week for good health. This means that at a cadence of more than 110 steps per minute, walking 3,300 to 3,900 steps will be good for your health.

When exercising on walking, you need to follow the principle of gradual progress, not obsessed with the goal of 10,000 steps a day, but set a small goal that is easier to achieve for yourself, and then increase the amount of exercise little by little, so as to achieve the best exercise intensity to maintain your health.

According to some studies, adults generally walk about 8,000 steps a day, and these 8,000 steps are basically very low in intensity and have little health promotion. If you remove these 8,000 steps, in fact, only about 2,000 steps in 10,000 steps a day is a relatively effective exercise, which is too small.

If you wear wristbands all day long, you may find that you have taken more than 10,000 steps at night, and you will give up the planned evening exercise, which is not good for your health.

Therefore, although the pedometer tool can indeed calculate your daily walking amount very well, from the perspective of health gain, it is not very meaningful to simply look at the number of steps without considering the intensity

As you can see in the figure, only when there are more than 110 steps per minute can the exercise intensity reach the standard.

Once the exercise intensity is determined, the recommended amount of exercise will be better determined. In addition to daily walking, we need to walk at least 3,300 steps a day to have good health benefits.

So how does everyday life work?

Generally speaking, strength training is a better way to exercise and improve health, while moderate-intensity walking is a better training supplement. Since the walking intensity itself is not large, if you want to achieve better health gain by walking, it is recommended to walk enough for 30 minutes every day, about more than 2 kilometers, young people can choose to walk 2 more subway stations during the commute process, and elders can dedicate a period of time to walk for exercise. In addition, for the elderly, walking alone is not very good at improving physical health

I think it's for health, ** or fitness. Exercise is the most important thing to make people happy, learning to enjoy is more important, if there is no special work and study time requirements, within the limits of the body, want to exercise, go for a walk where you want to go.

I believe that I am not very long for a long time to keep the perfect figure of the figure".You can walk instead of take a car, stand without sitting, and be able to sit without lying downIn life and work, every bit of free time allows you to move, to see where you live, to see where you never go.

Don't live in a hurry when you don't have a time limit, take long detours, don't take shortcuts, slow down, enjoy your life, and see the world. All I can say isLearn to enjoy, and you won't think about exactly what you need.

Of course, unless you're really busy and need to measure it by numbers, then you can basically find out how long and what exercise can achieve what effect on the Internet.

Or maybe you're a professional fitness professional and need the right time and schedule.

If not, you can choose to use sports to enjoy life, which will add a little different motivation and vitality to your life, and walking is actually not as annoying as others!