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It happens, especially during the winter months, that getting off the comfortable couch and starting a workout is a huge problem for us. Not wanting to engage in intense sports, more and more people are becoming interested in the health benefits of walking. Unfortunately, many myths have arisen around this topic, deceiving us with promises of quick weight loss and trouble-free achievement of a state worthy of an Olympian. How many steps per day do you need to take to make the activity meaningful? What effects can you expect? We explain.
Winter trials, or why you shouldn’t give up traffic jams
Regular physical activity is cited by doctors as one of the most important factors in which we can enjoy good health and reduce the risk of hypertension, cardiovascular disease and heart attacks. While spring and summer are easier to mobilize for jogging, cycling, or long walks, it is much more difficult to find motivation in the colder months. Why don’t we let go completely, and what pitfalls await us?
Unfavorable weather: Fast twilight and cold temperatures make it difficult to leave the house, even if you are very close to the gym, pool or fitness club.
Seasonal mood drops: This is one of the most common reasons why we find it easier to relax and at the same time justify eating blues with sweets, savory snacks, and junk food.
Winter Diet: Even if we don’t eat fast food, we are much better at justifying higher-calorie and difficult-to-digest meals. A limited amount of exercise makes it easier to gain weight and slows down your metabolism. In addition, Christmas, New Year’s and carnival parties await us, which also do not contribute to moderation in diet.
How many steps per day should you take? The most popular myth
The number of 10 thousand steps struck us as the absolute minimum, thanks to which we will gain excellent physical shape, get a beautiful figure and ensure longevity. It turns out that this is just a marketing gimmick that is often repeated at a time of great popularity of pedometers, sports bracelets and phone apps that allow you to monitor the distance traveled.
It turns out that a healthy adult should take 6,000 to 8,000 steps every day. Higher values don’t hurt, but you should set achievable goals on a daily basis. Around 4,000 people is the absolute minimum to consider, especially when working sedentary.
Is one long walk enough?
Unfortunately, not everything is so simple. Physical activity, even at low intensity, should be distributed as evenly as possible throughout the day. Many hours of sitting at the computer won’t magically be balanced with one workout in the gym. Systematic dosing of activity is less burdensome for the body; therefore, the risk of injury or rapid depression is reduced.
How to start walking more?
Excessive daily responsibilities are often cited as the reason why we are unable to incorporate exercise into our daily routine. Meanwhile, a busy schedule shouldn’t be an excuse! It’s worth considering how much of our day we spend watching irrelevant websites or TV shows. First, we don’t have to go on long trips. Let’s start by getting off the tram or bus at a stop earlier, extending the walk with the dog, and choosing the stairs instead of the elevator.
Does walking make you slimmer?
Many people ask themselves: how many steps per day do you need to take to lose weight? It is difficult to give a definite answer. Much depends on age, weight, genetic factors and metabolic rate. Shedding unnecessary pounds basically starts in the kitchen. Without a properly balanced diet, the effect of disappearing rollers cannot be expected.
However, walking is a very good start to getting started with regular exercise. Small steps are critical if we haven’t played sports yet or are overweight. Ultimately, however, leisurely walks will not be enough, and even checking 10,000 steps daily will not affect our ability to buy smaller clothes. Over time, exercise for strength, endurance, and endurance should be incorporated into your daily training routine. You can incorporate these elements into your walks by doing brisk interval marches, climbing hills and stairs, or stocking up on Nordic walking sticks.
