How many steps do I need in a day?
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Do you know how many steps you take each day? If you can broadcast the answer without checking your watch, you are not alone. Thanks to being a part of fitness trackers, many of us know how many steps we have stuck.
However, knowing how much action you are taking each day may not be enough information. You also need to know how many to take in order to achieve your individual health goals.
Why 10,000 steps?
Regardless of how fit you can afford, 10,000 steps is probably the magic number that will be pre-programmed into your device. But why 10,000 steps?
Well, when you do the math, 10,000 steps equals five miles. This is a number that is said to help reduce certain health conditions like high blood pressure and heart disease.
Calculating your daily steps contributes to a reliable CDC recommendation of at least 150 minutes of moderate practice per week.
How many steps should you take in a day?
A 2011 study found that healthy adults can take between 4,000 and 18,000 steps a day and 10,000 steps a day is a reasonable goal for healthy adults.
If you're looking for a way to compare your daily steps to an activity level, consider the following categories:
Inactive: less than 5,000 steps per day
Average (somewhat active): between 7,500 and 9,999 steps per day
Very active: more than 12,500 steps per day
The steps you take in a day should be based on your goals. But at least in the beginning, it is important not to pay too much attention to this number. Instead, certified personal trainer Ester Avent says the important thing is that you start doing more of what you do. In other words, maintain your energy by increasing movement throughout the day.
How many steps to lose weight?
If shedding a few pounds is your overall goal, you'll want to aim for at least 10,000 steps a day.
The exact number is based on factors like your age, gender, and diet - a study from a trusted source found that taking at least 15,000 steps per day is associated with a risk of metabolic syndrome.
But if 15,000 steps per day seems like a high goal, hitting about 10,000 steps will help you lose weight and improve your mood.
How many steps to improve your physical condition?
To improve your fitness level, you need to know how many steps you are currently taking on average per day. Avant offers to buy a pedometer to see how many steps you are taking (and you don't need a high price). Like most built-in step counters, you can use your smartphone.
Next, set a goal of 500 to 1000 steps above your current average. It is advisable to maintain this slight increase for a week or two (or more) until you are comfortable with the change in offer. Then go a little higher and repeat the process until you have 10,000 steps per day.
If your current activity level and number of steps are on the low end (below 5,000), you may want to start by adding 250 to 500 steps per day. In the first week, focus on increasing your step count to 250 (or more each day).
Once it seems manageable, add 500 steps per day until you have continuously pressed 10,000 steps per day. You can then decide to stay at this level or add steps every day to move your step count to the active section.
You can also challenge yourself by including hearts in your walk. Personal Trainer Manning offers these two examples to include face to face:
Walk 30 minutes and then walk two minutes
Run 15 seconds after walking one minute
How many steps to maintain your current fitness level?
If you are satisfied with the number of steps you take once a day, your main goal may be to maintain your current fitness level.
However, before deciding on this number, make sure that the Centers for Disease Control and Prevention (CDC) adhere to the minimum aerobic practice recommendations prescribed by the Trusted Source Center. Adults need at least 150 minutes of moderate intensity aerobic activity per week or 30 minutes of activity, such as walking five days a week.
The good news: The amount of time you spend exercising counts toward your daily steps.
Tips for incorporating your day into more walking
You know how many steps you need to take now to reach your goal it's depending on your lifestyle and available time Avant says there are several ways you can take to add more walking to your day.
Here are some creative ways to increase the number of steps you take each day:
Create a daily walk. If you have the time or desire, walking for 30 to 60 minutes every day should keep you at a surprising distance from your step goal.
Mini walk. Divide your day into three parts (morning, afternoon, and evening) and commit to walking every 10 to 15 minutes at that time. At the end of the day, you were able to meet the proposed 30-minute practice and login to a few important steps.
Talk privately. Get up and go to your desk instead of instant messages or emails with colleagues.
Go the wrong way. Use one more bathroom from your office to increase your count.
Go the extra mile. Consciously choose to walk a little more during the day when you have the option. For example, park at the top of your work parking lot and walk to your building. Avoid fighting for a closed place in the grocery store and further back in the park; Count all these steps!
Avoid magazines in the waiting room. Walk while waiting for an appointment instead of sitting in the waiting room.
With the stairs. Yes, this is probably the most popular tip for taking further action, but it comes with a twist. Once you reach the floor or level you turn back and then repeat the process.
Walk and talk. Whenever possible, try to take your phone calls to places where you can walk or walk while talking. It even works for meetings.
Walk during your kids activities. If your kids are playing sports or participating in an activity that you need to attend, walk to their exercises or events instead of sitting and watching.
How to stay inspired
Every day requires dedication and discipline to meet your step count. It also requires a commitment to put your health first
If you’re struggling with motivation to stay on track, Sumner says discipline the motivation. Once you do this, you will soon reach your goal.
“Motivation will always come and go, but no matter how you feel if you are committed and clinging to a routine, your discipline will keep you on the right track if you lack motivation,” he explains.
Regardless of the motivation you feel, you need to remind yourself that it is up to you to choose what you are committed to. “Often what happens is you don’t feel inspired at first but if you do it anyway, get up once and start bleeding. Inspiration starts to show up again, ”he explained.
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