In the end, how many steps are the healthiest steps to walk every day, and how many steps do you nee

Nowadays, many people are obsessed with the sport of striding and walking, and there is an endless stream of people who "walk" in parks and communities every day, and there are friends who "walk" and "occupy" covers in the WeChat circle of friends every day. Is walking an exercise for everyone? Will walking for a long time make my joints unbearable?

How many steps per day is the best way to walk?

Walking properly has many benefits for the body.

Cardiovascular Walking strengthens the heart and makes it beat slowly and strongly; Enhance the elasticity of blood vessels, and have a certain auxiliary effect on regulating blood pressure; Accelerates blood circulation, reduces the accumulation of triglycerides and cholesterol on the arterial wall and the formation of blood clots, and reduces the incidence of myocardial infarction.

Musculoskeletal muscles Moderate walking can enhance muscle strength and strengthen the muscles and bones of the lower limbs; Exercise causes changes in joint pressure, which can promote the secretion of synovial fluid of articular cartilage, improve joint flexibility, prevent and delay degenerative arthritis, and maintain joint health.

Weight control Walking can burn excess calories in the body, increase the body's metabolism level, reduce the accumulation of body fat, and maintain an appropriate body weight. In addition, walking has a certain role in improving the body's immunity, reducing diseases, preventing and assisting in chronic diseases.

What is the right number of steps?

The American College of Sports Medicine gives a minimum recommended range of 5,400 to 7,900 steps per day to promote health and improve physical fitness. Frail people can walk 5,400 steps a day to improve their health, while those who are in better physical condition need more steps, and 7,900 steps can be walked to improve health.

Of course, this recommended amount has a certain speed requirement, if you can walk at a speed of 100 minutes to achieve the purpose of improving health, that is, walking exercise should reach moderate intensity.

If the goal of the exerciser is to manage weight by walking and to achieve the goal, then more walking is required. Population-based studies show that men need to walk 11,000 to 12,000 steps a day, while women need 8,000 to 12,000 steps a day. Of course, this step count is also based on a pace of 100 steps.

What is the right pace?

Different walking speeds, walking duration requirements are also different. There are three options: First, walk at a moderate pace (100 minutes) for at least 30 to 60 minutes a day and get at least 150 minutes of exercise per week.

Second, walk at a relatively fast pace (about 120 minutes) for 20 to 60 minutes a day, and no less than 75 minutes per week. Thirdly, if you alternate between the above two speeds and combine moderate and high intensity walking exercises, you can walk for 30 minutes a day to complete the daily walk, or you can accumulate the number of exercise steps in a day. But each walk should last at least 10 minutes to achieve the fitness effect.

How many steps a day is best for the body?

According to China's health guidelines, it is best for people to walk 5,400 to 7,900 steps a day, which can not only increase the amount of exercise, but also reduce the wear and tear on the joints by walking. Adults should achieve a moderate intensity of exercise equivalent to 6,000 steps a day.

When walking exercise, you should keep walking briskly, if the physical condition allows, there is no problem with walking more, about the pace of walking, generally controlled at 8 10 minutes a kilometer, it is more reasonable, of course, according to the specific physical condition, for some elderly people, it can also be appropriately relaxed.

1. Walking 5400-7900 steps a day is the healthiest. People who are more frail can walk 5,400 steps a day to improve their health. People in good physical condition can walk 7,900 steps a day to achieve the purpose of strengthening their body.

Individuals can develop the appropriate amount of exercise according to their own physical condition.

2. If the exerciser wants to walk **, he needs to increase the amount of exercise. The average male athlete walks 11,000-12,000 steps a day, and the female athlete walks 8,000-12,000 steps. At the same time, walking needs to ensure a certain speed of movement to have the best effect.

3. The general walking speed reaches 100 steps, which can play a role in strengthening the body. That is, walking should be done at a moderate intensity. Exercisers also need to walk at the same pace.

4. If the speed is not synchronized, the corresponding walking time is also different.

1. Walk at a moderate pace (100 steps), walk for 30-60 minutes a day, and achieve at least 150 minutes of exercise per week.

2. Walk at a fast speed (about 120 steps), 20-60 minutes a day, and no less than 75 minutes a week.

3. The above two speeds are carried out alternately, walking for 30 minutes a day, or each walk lasts for more than 10 minutes, and walking for 30 minutes a day can achieve fitness results.

Here's how many steps you need to take each day to be healthy.

Under normal circumstances, the basic exercise amount of the human body is 4,000 steps per day, but this is only the basic amount of exercise, which is not considered healthy and reasonable.

In order for human beings to achieve the goal of promoting health and preventing diseases, the amount of basic exercise is far from enough. At least 7,000 steps a day is just a criterion.

Therefore, if you want to have a healthy and qualified body, you must exercise more, exercise can not only strengthen the body, but also relax the body and mind. The standard we are talking about here is 7,000 steps, of course, it would be better to exercise 10,000 steps a day.

It is recommended that you usually participate in more competitions, which can play a mandatory role, and soon you will develop a good habit of loving sports, and the formation of good habits is by no means overnight, but if you don't start doing it, you can't develop a good habit at any time.