What 10000 Steps A Day For 30 Days Do To Your Body

What 10000 Steps A Day For 30 Days Do To Your Body

The average American walks only 3200 steps per day, or roughly 1.5 to 1.6 miles per day. That’s less than half the recommended amount for good health.

But there are many other things that contribute to our overall fitness level, for example nutrients in food, sleep quality, lifestyle, age, exercise and pace of your walking.

For example a 3200 steps of slow or casual walk is half of the recommended steps per day, but the same is about 80% of your daily recommendation in case of brisk walk.

The current federal exercise guidelines suggest 30 minutes of brisk walking most days ( at least 5 days ) for maintaining a good health. Which would accounts to 3,000 steps at 100-steps-per-minute pace.

So how much exercise ( walking ) should you actually be doing?

We would discuss that and much more ( effect, min steps for active lifestyle, Recommended steps by age … etc ) in this article in easy to understand language. Not to mention backed with medical reports and data.

You Will Lose Weight

If you’re looking to lose weight, you need to burn enough calories. Make sure you take recommended min calorie ( a light balanced diet ) even when reducing weight.

Walking 10,000 steps a day is equivalent to taking in about 2400 calories. Accounting an average 180 pounds adult burn 1800 calories per day naturally sitting idle ( a.k.a. their metabolism).

Plus the extra 500 to 600 calories you burn taking those extra 10000 steps. This means that you should aim to walk at least 5 miles (8000 steps) every day to loose weight.

If you think that’s too little, your 10000 steps per day will typically burns about 2000 to 3500 extra calories each week. That is just enough for most people to loose 1 pound each week.

You Will Lower Your Blood Pressure

It’s no secret that regular exercise can help lower your blood pressure, but how much exercise is needed and which exercise to do with least effort and time.

A study published in the Journal of Clinical Hypertension found that people who walked more than 7500 steps per day had lower blood pressure than those who didn’t walk as much.

Another study showed that people who walked for an hour each day lowered their blood pressure by 8%.

Just 30 minutes of brisk walk each day can be as effective as medication for people with elevated or high blood pressure. For best results do a 3 set brisk walk of 10 minutes each.

You Will Feel Better About Yourself

Walking has been shown to improve mood, reduce stress, and boost energy levels. It also helps with weight loss because it burns calories.

Walking stimulates blood flow and has a positive influence on your hypothalamic-pituitary-adrenal (HPA) axis. HPA axis being a critical part of the nervous response system is responsible for your stress response.

Regular walking helps calm your nerves, let go your stress and makes one feel better about themselves.

According to a 2016 study from psychologists at Iowa State University, regular walking for just 12 minutes for a considerable time acts as a powerful mood lifter.

Even when traditional factors like sunshine, nature, social contact, and music were absent.

benefits of 10000 steps a day - You Will Have More Energy

You Will Have More Energy

Walking can offer numerous health benefits to people of all ages. Studies have shown that when tired, walking Is better than coffee for an energy boost.

Walking at at low to moderate intensity for 10 minutes can give you better energy boost than half a cup of coffee or one soda can / soft drink.

Walking increase blood flow elevating cortisol, epinephrine, and norepinephrine levels that actively improve your focus, attention and overall energy levels.

According to the American Heart Association, adults should aim to walk at least 150 minutes per week. That’s equivalent to about 5 miles per hour.

If you’re not used to walking, start slow and build up gradually.

You Will Sleep Better At Night

A new study shows that walking before bedtime improves sleep quality. Based on the study people who walk before bedtime tend to fall asleep faster than those who do not.

The researchers believe this is because exercise increases blood flow to the brain, improving oxygen levels, and reducing stress hormones which makes it easier for people to fall asleep.

In addition to improving sleep quality, exercise also helps with stress management. This means that when you exercise regularly, you will feel less stressed and more relaxed.

How Many Steps Should You Take a Day?

The average American takes around 2,500 steps each day. The fitness goal of 10,000 steps a day is widely promoted, but how many steps should you take in a day?

When looking for “How Many Steps Should You Take a Day?” we turn to experts which suggest somewhere between 6500 steps to 10,000+ steps per day for better health.

While some feels one should start with a base amount of steps and add more or less depending on how active you feel. Making it easier for many middle aged and senior people to get into a habit of walking without overexerting oneself.

If you’re just starting out, aim for between 5,000 and 6,000 steps per day. This will help you build up your daily activity level while still maintaining good health.

Then slowly increase both the distance and pace making walking a 30 minute moderate intensity exercise.

Moderate intensity means that you’ll work hard enough to breathe harder than normal, but not so much that you can’t carry on a conversation.

Most people have no idea how many steps they take on average, so make sure you keep some kind of tracking device to keep a record of your daily activities.

Recommended Steps Per Day By Age

Recommended Steps Per Day By Age

Many people wish to be fit but do not know where to start. Some folks avoid exercising due to an inability to handle too much stress on their body.

Others find dressing up, buying weights, and going to a gym a chore and a waste of money. But exercising does not need to be expensive or strenuous on the body.

Walking is a safe and simple exercise that people of every age can do.

Experts recommend an average of 10,000 steps or 30 minutes of daily walking to maintain a healthy body. However, the number varies from age to age.

Young people should get a minimum of 5,000 to 6,000 steps per day. The number slowly decreases with age, with those 45 to 65+ needing only a minimum of 3,000.

Besides a change in the body’s flexibility and strength, older people have more responsibilities that make it harder for them to exercise.

Age
Min Steps Per Day
Recommended Steps per Day
Active Steps per Day
4-6 years old
6,000 steps
10,000 steps
14,000 steps
6-11 years old
6,000 steps
13,000 steps
16,000 steps
12-18 years old
6,000 steps
10,000 steps
13,000 steps
18-45 years old
4,000 steps
7,000 steps
10,000 steps
45-60 years old
3,000 steps
6,000 steps
10,000 steps
60+ years old
3,000 steps
5,000 steps
8,000 steps

Average Steps Per Day For A Woman To Lose Weight

Women, on average, walk fewer steps compared to men. Male children and teens walk an average of 12,000 to 16,000 steps, whereas female children and teens only walk 10,000 to 12,000 steps.

The trend also continues into adulthood. Women can still lose weight even if they walk comparably less the men. Weight loss is a combination of lifestyle and healthy choices.

For instance, some professionals like food service workers, nurses, or retail salespersons require more movement. Your location also matters, such as whether you live in a cramped or open environment.

The average number of steps per day that women need to burn calories in order to lose weight varies depending on factors like age, height, and activity level.

To figure out how many monthly steps you need to lose weight, multiply your current body weight by 2,000.

So, if you weigh 150 pounds, you would multiply 150 by 2,000 to find out how many steps you need to take every month to lose 5 percent of your body weight.

So for a 150 pound weight it comes to 300000 monthly steps or 10,000 daily steps. Then, add 500 extra steps to your daily routine. This will help you meet your goals without feeling too overwhelmed.

How many steps a day is too much

There is such a thing as too much walking. Walking too much can put a toll on your physical and mental well-being. There’s no one number or formula to tell you should not walk more than this much.

An average person should not go beyond 20,000 steps in one day since it can put a strain on the whole body. Many people might not even reach 20,000 steps, so it is best to listen to your body on when to stop.

Even when you can do more than 15,000 steps for a week you should not do that on a day to day basis. As even a marathon runner cannot run a marathon every day without negatively affecting their body.

So listen to your body when it demands some rest, try to do your best but not by over exerting yourself.

How Can Someone Include Walking in My Daily Life?

As mentioned above, you do not have to invest in expensive gear to start losing weight while walking. All you need are comfortable shoes and a comfortable place to walk around, such as the park.

However, many people struggle to include walking in their daily routines. 9 to 5 jobs can consume a person’s day, and many employees find themselves too tired to exercise.

But there are creative and small changes that you can include walking into your routine. In fact, getting exercise might even help you feel less tired after a long day at work!

You can:

  • Walk to work instead of driving or taking public transportation.
  • Choose to use the stairs over an elevator or escalator.
  • Have a short brisk walk during lunch and snack breaks.
  • Walk home with a friend.
  • Visit the mall or grocery on foot.
  • Walk your pets around the neighborhood.

The CDC recommends 150 minutes a day of aerobic activities to keep the body strong and healthy. Dedicating 15 to 30 minutes to walking around the block or at work can help with weight loss and healthy living.

10,000 Steps a Day Weight Loss Results

People have shared stories of their weight loss journey, and many have done it through the power of walking. Leslie Sansone’s Walk at Home program has helped thousands of people lose weight and maintain a healthy lifestyle through low-impact exercise.

Rebecca Thomas, a restaurant owner, said she started her workout journey by walking. She had lost 50 pounds by integrating walking into her daily life.

Besides walking, Thomas also ate healthier and used the gym as a supplementary part of her routine.

Meanwhile, Lobke Meulemeester, who once weighed 223 pounds, reached a weight of 162 thanks to walking during her lunch break. She set out small goals to help her reach her target goal and added different programs, such as Zumba, into her schedule.

Walking is an effective low-impact workout that anybody can do. You do not need to spend hundreds of dollars or invest in high-tech gym equipment. All you need is to put one step forward and keep going.

Final Thoughts

You don’t have to be an athlete to walk more and lose weight at the same time. In fact, walking is one of the best exercises you can do. Walking is a great way to burn calories while getting in shape.

If you’re trying to lose weight, you probably want to start with small changes. It’s easier to stick to a new habit than to break an old one. So, try adding just 5 minutes of walking to your daily routine.

Find out what’s stopping you from walking more. There are lots of reasons why people don’t exercise enough. Sometimes it’s because they don’t feel like exercising, or they don’t have the time.

If you’re not sure how to start walking more, try these simple steps:

1. Start small: Try taking a short stroll every day. It doesn’t matter what kind of walk you take; just make sure it’s something you enjoy doing.

2. Set yourself up for success: Make sure you have a comfortable pair of shoes, and wear clothes that fit well. Also, choose a route that takes you through places you enjoy visiting.

3. Find a buddy: Having someone to walk with will keep you motivated and accountable.

General Disclaimer: This article is for general information only and does not intended to replace an informed medical opinion. You should not use this information to diagnose or treat a health problem. Always consult your doctor before changing your diet, sleep habits, dietary supplements, or a new exercise routine.

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