How many steps do I have to walk to have a physical condition I Shaio

It is very correct to say that the more movement the body has, the healthier the person feels, and walking itself is one of the activities that is learned to do on average from 15 months of age.

The benefits of regular walking are many:

  • The heart beats more slowly, with a better heart rate and better performance.

  • Helps breathing and better lung function.

  • It helps reduce the risk of heart disease or heart attack.

  • It reduces risk factors such as high blood pressure, diabetes mellitus, high cholesterol, obesity and excess weight.

  • Improves muscle and bone functions and strengthening.

  • It helps mental health, releases endorphins and prevents stress, anxiety and depression.

  • Decreases the possibility of developing some types of cancer

It is here that the question arises, if walking brings so many benefits, how many steps do you need to take to feel healthy? According to doctors, today the minimum that should be done to be physically active is 10,000 steps a day for an average adult and between 12,000 and 15,000 steps for a child or teenager, which is equivalent to one or two hours of ‘daily physical activity.

This can be measured by time intervals or a step count goal, for example, it can be done in one full walking session of 1 or 2 hours, or this time can be broken up into shorter walking periods added together throughout the day (a morning walk of 30 minutes can equal 3,000 steps, another mid-day walk of 40 minutes is another 4,000 steps and finish with an evening walk of another 30 minutes which would complete the goal of 10,000 steps). Taking the average of a walk can be done by a simple rule: X number of steps in X period of time.

There are also multiple devices on the market that allow this measurement to be made, from mobile step counting applications, through pedometers to state-of-the-art medical technology such as watches or devices that not only measure steps but also variables such as frequency or heart rate.

It is important to emphasize that the way in which this activity is carried out can vary due to factors such as age or health status, it is not the same performance in an adult person as in a young person, and it is even more different in people of old age.

How to walk 10,000 steps a day?

Any step or movement adds up, the important thing is to stay active, set a goal and make time to do it:

  • If you can walk to work, or if your home is far from your office and you have to travel by trolley or bus, park your trolley or get off the bus 3 0 4 blocks away and walk that distance.

  • If your work activity requires long periods of sitting, take short 10- to 15-minute walks every 2 to 3 hours.

  • Contrary to what people believe, walk before breakfast and avoid doing it afterwards, it is not advisable to do it after eating because the body is in the process of digestion.

  • Use the stairs whenever you can instead of the elevator or escalators.

  • If you have pets go out for a walk with them, this activity will not only keep you active but also your pet.

  • Go for walks with friends or family, walking with other people is fun and the time gets shorter.

  • Listen to music when he walks, a happy or moving song can motivate him to walk with rhythm, further and faster.

What should be considered when walking?

The most important thing when you want to do this activity is to be mentally ready to do it, but keep this in mind:

  • If long walks will be undertaken, keep well hydrated before, during and after the activity.

  • Consume foods that give you energy at least an hour before your walk.

  • Wear shoes and clothes that are comfortable or that allow you to walk.

  • Avoid placing bands and/or plastic bags on the chest and abdomen

We invite him to build this healthy habit, to maintain a positive mind and not to be discouraged, the fact that he does not go out for a walk one day does not mean that he cannot do other activities at home that keep him active.

This article had the advice of Dr. Juan Manuel Sarmiento, doctor and specialist in sports medicine and coordinator from the Cardiac Rehabilitation Center of the Shaio Clinic.

For more information:

https://www.shaio.org/per-que-ejercicio-es-medicina

https://www.shaio.org/precauciones-para-practicar-deporte

https://www.shaio.org/como-me-preparo-para-correr-una-media-maraton

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