We often hear the phrase ‘10,000 steps a day will keep you healthy for life’. Ever since people have become health conscious, many smartwatches and health fitness apps monitor the steps taken throughout the day and tell how many calories have been burned. Walking 10,000 steps has become a measure of fitness. Does walking this much throughout the day really help you lose weight and stay healthy?
How much impact do steps have on health
Today most people are suffering from lifestyle related diseases. Eating fast food, not getting enough sleep, excessive work load…all these things are giving people diseases like obesity, blood pressure, diabetes and depression. Small changes in the daily lifestyle can keep the body healthy, which also includes walking. Walking 1 thousand steps burns about 40 calories and 10,000 steps burn about 400 calories. But should one really walk 10,000 steps every day? On this, Gurugram’s Dr. Sanjay Gupta in the Department of Internal Medicine at Paras Hospital It is said that 10,000 steps is a myth. Because good health does not depend on steps. If a person exercises daily, takes a good diet, takes a brisk walk in the morning and evening and lives in a tension-free environment, then it does not matter how many steps or kilometers he walks. Weight loss is not only achieved by walking but also by good diet and good mental health. But if a person is under stress and his lifestyle is not good, then no matter how many steps he walks, it will not be of any benefit.
10,000 steps became popular from Japan
In 1964, the Olympic Games were held in Tokyo, Japan. Then a Japanese company Yamasa launched a device called Manpo-kei. Manpo-kei means 10,000 step meter. This design used to count steps. The company made such a marketing strategy for its sale that people started believing that one should walk 10,000 steps a day.
According to a study, men walk about 5340 steps and women walk about 4912 steps in a day. (Image-Canva)
Is 4 thousand to 6 thousand enough?
of America university of tennessee and Japan’s Kyushu University found no evidence that 10,000 steps are good for health. In 2023 Journal of the American College of Cardiology 2,600 to 2,800 steps a day is enough to stay healthy. A study conducted in Europe in 2022 said that 1,000 steps a day is a panacea for many diseases and it reduces the risk of death by 15%. There itself, american heart association 150 minutes of any physical activity in a week is considered sufficient. But many studies consider 4 thousand to 6 thousand steps beneficial for heart health. Although JAMA Neurology A study advocated 10,000 steps. The study said that it keeps away 13 types of cancer, stroke, knee pain, heart diseases and dementia.
go by age
Healthline printed in university of lowa According to a study, a person’s stride is about one and a half feet. In such a case, 10,000 steps are equal to 8 kilometers. Walking 10,000 steps is not difficult but every person has his own speed and body stamina which also depends on his age. Children have a lot of energy, they run around a lot, so even if they walk more than 10,000 steps, they will not realize it. England’s National Health Service (NHS) According to the WHO, children between the ages of 5 and 18 should do 60 minutes of aerobic activity every day. Walking is also aerobic exercise. People between the ages of 19 and 65 should walk for 150 minutes a week.
People who have muscle pain or calcium deficiency should not walk much (Image-Canva)
If your mental health is good then walking is beneficial
Dr. Sanjay Gupta It is said that physical health can be good only when mental health is good. If a person is under stress or is suffering from depression, no matter how much he walks, it does not benefit the body. A tension-free environment is necessary for good health. There is no standard for how many steps you should walk in a day. If the mental health is good and the mind is calm, then every step will be beneficial.
Steps taken with excuses
Good health can be maintained not only by walking but also by many physical activities like exercise, cycling, jogging, swimming. Those who are unable to workout can make 10,000 steps their target. Even if this target is not achieved, walking will definitely start with some excuse. For this, go to nearby places or market on foot instead of car or bike. Climb stairs instead of lift in office. If you have a dog at home, take it for a walk in the morning and evening. Walk a little after lunch and dinner. If you get a call, talk while walking. Have a walking competition with your friends or family members.
Tags: eat healthy, Health, Japan
FIRST PUBLISHED : September 12, 2024, 19:33 IST
