Road to fitness begins with a few steps. Walking every day is the best fitness practice you will ever commit to. It is a simple exercise that is suitable for all ages and can be done with minimal risk and no equipment, except perhaps good walking shoes. Step-tracking can motivate you to walk more as you chase your own target and work towards surpassing it every day.
Is there an ideal step count?When it comes to an ideal step count, an individual's fitness levels, age, stamina, and overall physical activity has to be considered. The concept of completing 10,000 steps gained prominence thanks to a successful marketing campaign launched during the Tokyo Olympics in 1964. It was inspired by the Japanese character for 10,000 which looked like a person walking.
How many steps should you walk daily?While walking 10,000 steps can work wonders for your health, if for some reason you are not able to walk this much, it is advisable to walk around 5,000 steps per day. CDC recommends a minimum 150 minutes a week of moderate-intensity activity such as brisk walking which comes around 15,000 steps per week or 2,000 steps per day. To reap more benefits out of your walking routine, extending this to 30,000 steps per week, will provide more benefits for your cardiovascular health and longevity.
A study published in JAMA Neurology says walking 10,000 steps per day is linked to reduced risk of developing cardiovascular disease, 13 types of cancer, stroke, and heart failure. A research published in JAMA Internal Medicine Journal says walking 2,000 steps is linked to reduced risk of premature death.
Number of steps for optimum mental health
Walking around 10,000 steps is considered optimum for relieving symptoms of depression and anxiety while about 9,800 steps a day can lower dementia risk by 50%.
Developing the habit of walking requires the willingness to step out and work on your fitness levels. Once you achieve, say a target of 5,000-6,000, you can keep increasing it till you are comfortable walking 10,000. If your fitness levels permit, you should try going even beyond it.
While the pace of your walking can decide certain benefits you will reap, walking itself, even at a gentle pace, can reverse ill effects of a sedentary lifestyle. The faster you walk, more calories you will burn and better blood sugar control you will enjoy. Brisk walking is more beneficial than leisurely walking. However, elderly should decide the pace of their walking depending upon their bone and joint health and stamina.
Walking every day is associated with a plethora of health benefits for your body and mind. From pepping up your mood, aiding in weight loss, keeping cardiovascular issues at bay, to keeping your brain active, walking can transform your overall well-being.
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