There are many people who, every day, set out to meet a challenge that is really useful, at least from the point of view of leading a healthy life.
It is about taking a minimum of 10,000 steps every day, a way to be in shape and play sports, since nutritionists agree that exercise is vital to lead a healthy lifestyle.
However, many of those people use those 10,000 steps with a more ambitious goals such as losing weight.
They are convinced that by completing that number of steps they will be able to eliminate the excess kilos from their body.
But how many calories do you burn walking 10,000 steps a day? And, most importantly: Is it enough to lose weight?
It is not easy to answer either of these two questions, since it depends on several factors such as the weight of each person or their height, which influences the distance that can be covered with those 10,000 steps.
But, on average, it is estimated that a person burns between 30 and 40 calories per 1,000 steps, so the figure would rise to between 300 and 400 calories per 10,000 steps.
Can You Lose Weight By Walking?
This short answer is yes. Many people wonder if it is possible to lose weight just by walking.
Walking can help you lose fat and therefore be used as a weight loss technique, however, all this will be greatly conditioned by other aspects as important as diet or personal metabolism.
Losing weight while walking is possible if you are able to generate a prudent and sustained caloric deficit over time, taking into account that, the greater the number of steps, the more calories burned.
Despite this, it is important to be clear that walking does not appear among the sports that burn more calories, so combining walking sessions with some other sport would be ideal.
It should also be borne in mind that walking fast is not the same as walking slowly and that walking fast has more benefits than doing it in a disinterested and excessively calm way.
Doctors and nutritionists agree that one of the tricks to lose weight in the long term is to combine diet and exercise.
Even from the Center for Disease Control and Prevention in the United States, it is recommended to practice sports for a minimum of 150 minutes a week, exercising between moderate and intense.
Some studies put 500 calories goal to burn daily in order to lose weight.
The 10,000 Steps Figure
Nutritionists often explain that the usual amount needed to burn with exercise plan for weight loss is about 500 calories a day, so walking 10,000 steps would not be enough to achieve our goal of losing weight.
Therefore, it would be necessary to combine another type of sport such as weight lifting, very effective to achieve this end.
This is the well-known figure that is recommended in many cases, however, walking a little less cannot translate into health problems.
In fact, not even the World Health Organization (WHO) itself establishes this daily figure.
WHO recommends 150 minutes of aerobic physical activity per week or 75 minutes of vigorous aerobic physical activity.
According to the American College of Sports Medicine (ACSM), to consider walking as an aerobic exercise, it should be done at an average speed of 5 km / h, which would take approximately 100 minutes to reach 10,000 steps.
The Health Benefits Below 10,000 Steps A Day
Walking less than this daily amount has also been linked to important health benefits.
Researchers from the National Cancer Institute and the US CDC published in the journal JAMA a longitudinal study with almost 5,000 participants in which researchers observed that those who walked 8,000 steps a day had a 51% lower risk of mortality from all causes compared to those who made 4,000.
And among those who performed 12,000 a day, the risk of mortality was 65% lower.
In this way, it was found that the important thing is to walk as much as possible, but the benefits begin to be noticed long before 10,000 .
Along these lines, the same journal JAMA also published a work by experts from Brigham and Women's Hospital in Boston (USA) in which the data of a group of women aged 72 years on average over 4 years were analyzed.
The study revealed that those who achieved 4,400 steps a day had a lower risk of mortality from all causes than those who walked only 2,700.
The risk of death continued to decrease as more were given, but no benefits were seen beyond 7,500.
These are not the only evidences that point in this sense.
A recent systematic review of 17 longitudinal studies and more than 30,000 participants, concluded that the health benefits are present below 10,000 , since walking an additional 1,000 steps to which the participants were accustomed, helped reduce the risk of mortality .
So, the important thing is that, regardless of the number, we do not stop adding steps.
For those who are very sedentary or who are overweight or obese, even very moderate daily gains can have significant health benefits.
Move, But Don't Go Crazy
The rule of 10,000 steps a day is entirely indicative and not reaching that figure should not be a problem.
The most important thing is that you learn to contextualize the situation and that you don't let all of this end up stressing you out.
At the end of the day, the day to day eats us all, and the chaotic days that constantly appear make it difficult and very difficult to reach the goal of 10,000 steps.
But not getting there does not mean much less that you are a sedentary person.
In fact, walking 3000 or 4000 steps, but practicing any other sport 2 or 3 times a week you can perfectly consider yourself an active person.
The fundamental thing is that you try to change according to your habits and that, for example, you leave the car in the garage to go shopping or visit a friend.
Habits are created and if you do, you will soon realize that involuntarily and without realizing it you will be walking much more than you did before.
Regularity Rather Than Quantity
A daily step goal can motivate and help achieve a certain level of physical activity.
You can check out a pedometer app on your cell phone to track your progress.
If your goal is weight loss, you can also use a calorie counting app to track your eating habits.
However, a goal of 10,000 steps is equivalent to walking 8 km per day.
This is a high goal that is difficult to achieve unless you have a very active lifestyle.
Instead of walking 10,000 steps a day, the recommendation for adults aged 18 to 64 is to do 30 minutes of moderate-intensity activity 5 times a week.
Regularity of physical activity is beneficial in the long term. It helps maintain weight and have healthier body mass and tissue distribution.
Today, many portable electronic devices such as pedometers, activity trackers or connected watches detect whether you are moving enough during the day at a fairly sustained pace.
They can automatically track the number of minutes spent in physical activity. Then they vibrate to invite you to move.
Based on my testing, I believe these devices are not essential for achieving physical activity and weight loss goals.
On the other hand, I believe in the power of habits. The regularity is better than quantity.
How To Add More Walking to Your Everyday Life?
Now that you know the number of steps to get in shape and promote weight loss is 10,000 steps per day at least 5 times per week, you are going to need to take action.
To lose weight faster, you should aim for 5000 steps at a brisk pace. Faster speed increases your heart rate and helps with fat burning.
Your body will use fat as an energy source to be able to continue walking.
- Allow yourself an hour of walking per day: after work or during the lunch break, take advantage of this free time to walk daily. To burn more calories, you can try this interval workout:
- 0 to 5 minutes: 5 minutes of slow walking for warm-up
- 5 minutes to 45 minutes: Alternate phases of 5 minutes of slow walking and brisk walking
- 45 minutes to 55 minutes: Alternate phases of 1 minute of walking slowly and walking as fast as possible.
- 55 minutes to 60 minutes: Walk at a slow pace to recover.
2. Take the stairs : the staircase climb has a MET of 4, which is almost the same MET as a brisk walk. Whenever it is possible to take the stairs, choose it. It is a very simple solution to increase your number of daily steps and your calorie expenditure.
3. Ask a friend : Exercising with friends is a great way to burn off without seeing the time gone. Take the opportunity to chat, social interaction with friends improves your mood and overall level of well-being.
4. Try to run errands: to buy food, take the children to school… try to walk as much as possible when possible.
5. Take advantage of phone calls: the cell phone is an important part of everyday life.
With every phone call, take those few minutes to walk instead of sitting.
How do I calculate my number of calories burned?
To estimate the number of calories burned, you need 3 variables:
- Your weight
- MET : Metabolic Equivalent of The Task
- The duration
The MET or metabolic equivalent corresponds to the intensity of a physical activity. 1 MET corresponds to the level of energy expenditure at rest.
Calm walking has a MET of 3 which means you burn 3 times more calories walking than sitting in a chair.
MET at different levels of walking intensity:
- Calm walk : 3
- Fast walking : 4.5
- Nordic walking: 4.8
- Mountain walking with slope without bag : 6.3
Number of calories burned = MET x weight x 0.0175 x time (min)
Example: A 70kg person who practices a calm walk for 60 minutes burns approximately:
number of calories = 3 x 70 x 0.0175 x 60 = 220 calories
By Nordic walking with poles (MET 4.8), that same person will burn 353 calories.
Here is a table that gives estimates of calories burned based on your weight and intensity of activity for 60 minutes of exercise.
A person walks an average of about 2,000 steps in a kilometer and a half, burning approximately 100 calories.
According to ‘Popsugar‘, half a kilo of fat equals 3,500 calories, so, to lose half a kilo per week (a healthy goal according to experts), you would need to burn 1,000 per day, or what is the same, about 10,000 steps per day, which is equivalent to seven kilometers.
Many recommendations advise that we should walk 10,000 steps during a single day, and the ten thousand steps are estimated at a distance of approximately eight kilometers (8,045 meters), and this distance can be traveled in less than an hour and a half when walking continuously at a speed of 5.5 km/hour.
A University of Tennessee study showed that Americans take about 5,000 steps a day.
You are able? You can even try with intervals, which will maximize cardiorespiratory benefits.
The Correct Way To Lose Weight By Walking
- Walk with your chin up and your shoulders slightly back
- Let the heel of the foot touch the floor first, then let your weight follow the forward motion
- Walk with your toes pointing forward
- Move your arms naturally when walking
- Don't keep your legs straight and together while walking
While straight legs may appear more feminine, the posture becomes much more unstable by squeezing the knees.
Instead, aim to plant your feet directly under each shoulder, and to walk with a slight bend in the knees.
The Effects of Walking On The Brain
The benefits of exercise for the mind are that it has a profound positive effect on depression, anxiety, ADHD, and it also relieves stress, improves memory, helps you sleep better, and boosts your mood in general.
And research indicates walking can make a difference, no matter your age or fitness level, you can learn to use exercise as a powerful tool for feeling better.
Studies show that walking can treat mild to moderate depression just as well as antidepressant medications – but without side effects.
A Harvard study found that walking for an hour reduces the risk of major depression by 26%, in addition to relieving symptoms of depression, research also shows that maintaining an exercise schedule can prevent you from relapsing.
Walking promotes all kinds of changes in the brain, including nerve development, decreased inflammation, and new activity patterns that promote feelings of calm, well-being and most importantly, weight loss.
They also release endorphins, powerful chemicals in your brain that stimulate your spirits and make you feel good.
Walking can be a distraction from the negative thoughts that fuel depression.
Common Walking Mistakes
shoes not suitable for walking
If you are a practitioner of sports, especially walking, then it is not important to wear clothes from the best brands and expensive shoes.
Because all of this collapses with use, so when the shoes are damaged it leads to a feeling of discomfort and injury in the end, especially if you are overweight.
A common mistake when practicing walking is people walking with very large and wide steps. Taking these steps leads to falls, imbalance, and the possibility of injuries and problems.
not drinking water
Another common mistake when walking is to avoid drinking water. Where the individual must drink water to prevent any dehydration that may affect the body and to replace the fluids lost by the body through sweating.
It must be noted the importance of avoiding caffeine before walking and replacing caffeinated drinks with water.
avoiding move hands
Some people avoid moving their arms when playing aerobic walking. Where the arms remain on the side of the body and keeping the arms aside leads to imbalance, and slows movement significantly.
too loud music
A common mistake when walking is that some people overhear loud music when walking at night. The sound must be kept low to hear the sounds of cars and to maintain public safety.
Quick Tips To Lose Weight By Walking
- Try to choose clothes in light colors so that they do not attract heat, and do not wear clothes made of cotton when walking
- Various synthetic materials are available that wick sweat away from the skin, which may cause skin irritation
- Drink water: Cold water helps cool down the body, and it is also fast in circulation
- Cooling and expansion: After 5 to 10 minutes light walking, the body temperature slowly decreases and waste is removed from the working muscles
- Stretching is also a convenient way to cool the body while helping the muscles relax and increase range of motion
- Immediately stop walking if you feel very tired or have difficulty breathing
- Walking on the sidewalks and places designated for pedestrians to avoid the danger of vehicles
- Focusing on the road and not using the mobile phone unless necessary
- Avoid walking in the streets during heavy rain to avoid slipping
- Wear warm clothes when walking in cold climates to avoid exposure to diseases
- Stay away from dangerous areas like mountain peaks
- Not to eat while walking because our goal is to lose weight by walking, not gain weight while walking. eat at least an hour before walking.
If you want to lose weight by walking, it is a very effective method.
As mentioned above, walking alone is not sufficient to lose weight, so you must follow an appropriate diet to reduce the intake of calories.
You should also do some warm-up exercises before walking to avoid potential problems.
And you must walk the appropriate distance for you in order to lose weight.
Don’t forget to consult your doctor (if you like) before you embark on a walking exercise.
Respecting the number of steps per day that you have set for yourself requires a certain commitment on your part.
Set yourself a routine, no matter how tired you are, your motivation, your mood, this commitment will help you reach your goal.
The recommended number of steps per day is 10,000 steps minimum if you want to lose weight.
The intensity of the exercise greatly influences the number of calories burned.
Increase your pace in intervals to increase your energy expenditure.
Walking is a very accessible physical activity and does not require any equipment except a good pair of shoes and a pedometer if your cell phone does not have a tracker.
Walking protects your body against certain cardiovascular diseases, diabetes and cancer .
To lose weight faster, make a few healthy changes to your diet for better results.
So will you go out tomorrow to practice this exercise to get an ideal weight and a longer life?
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This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
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