Every body knows that increasing daily exercises can help body to lose weight. Research has shown that daily walking activities can be an affective method to promote weight loss. But before practicing this planning, you must know how many steps a day to lose weight as your goal.
Old research found that a sedentary person generally moves only 2000-3000 steps a day, 6000 steps a day significantly reduces the risk of death, and 8000-10,000 steps a day promotes weight loss. But, the new research found that 12.000 steps per day is needed by a woman at age 18-40, 11,000 steps per day is for age 40-50, 10,000 steps per day is for age 50-60, and 8,000 steps per day is for age 60 plus. A man needs 12,000 steps per day at age 18-50 and 11,000 steps per day at age 50+.
It depends on you and determine which one the research you will take. A research also found that taking 10,000 steps burns 2000 to 3500 calories in your body. As basic, the output calories per day to lose weight is about 3500 calories. So, if you want to lose weight a pound in a day, you just need 3500 calories to burn. It means that taking 10,000 steps a day can lose weight a pound. So, you can lose a pound weight in a day only with practicing or doing intensively walking activity in your daily life.
Each 2000 steps are equal with one miles walk. So, if you need walk 10,000 steps, you should take a walk for 5 miles. Here are walking steps equivalents for daily routine activities. Walking 1 block from your house takes 200 steps in average. To take 10,000 steps, you must walk 50 blocks. Walking for 10 minutes takes 1200 steps in average; you need 83 minutes to take 10,000 steps.
Besides walking, you can also do other activities to take 10,000 steps a day. Doing bicycling or swimming is equal with taking 150 steps for each minute. So, you need to do bicycling or swimming about 67 minutes to take 10,000 steps a day. Weight lifting activities is equal with 100 steps per minute. It means that you need 100 minutes to take 10,000 steps. Roller skating is equal with 200 steps per minute and 10,000 steps in 50 minutes.
If walk exercise is not a part of a regular routine, and then start it slowly. After you do walk regularly, increase the intensity to burn the additional calories to promote weight loss. Here are tips to walk all day. Wear comfortable shoes to walk and do not take steps that are too large for you. Try to maintain walking 30 to 90 minutes a day. Keep you back straight and look ahead of you. It will release your chest and shoulders.
Besides, take advantage on your daily activities such as walking to work or school. If you live too far too walk, park away from work and walk the last bit. Choose the stairs instead elevator. Find a park in your neighborhood to walk there. Find hiking trails near your home will be fun and take regular hikes. Asking your friend to walk together can also be a fun activity. It would be pleasurable activity to do because you can do fun activity that can give you advantage, especially to stay healthy.
To know the exact steps that you get in a day, you can use pedometer. Pedometer is useful for you when trying to count how many steps are taken every day. Pedometers is a tool that can be calibrated individual to the walking stride. By using it, You can also check the pedometer to make sure that you have enough steps in a particular number of times. The steps counts is taking from your heart rate. Pedometers are clipped simply to the waistband and are comfortable to wear.
