Walking every day can bring numerous health benefits, but it is not necessary to always reach the milestone of 10,000 steps to obtain positive results
The idea of traveling 10,000 steps per day As a standard of physical activity, it is not born from a scientific recommendation, but from an advertising stunt. In the 1960s, a Japanese company launched a pedometer called Manpo-Keiwhich means precisely “10,000 contrapassi”. The number was chosen because it sounded well and encouraged a more active lifestyle.
However, over time, numerous studies have shown that increase the number of daily steps It actually has a positive impact on health, even if it is not necessary to reach exactly 10,000 to obtain benefits. Let’s see what are the advantages and any risks of this goal.
Forget the 10,000 steps to lose weight! Many advantages, but to lose weight they are not enough
Walking reduces the risk of chronic diseases and improves cardiovascular health
A sedentary lifestyle is associated with an increased risk of pathologies such as heart disease, hypertension, high cholesterol, type 2 diabetes, some types of cancer, osteoporosis, depression and anxiety. Walking constantly helps to reduce the past time sitting and improving general health.
According to recent searches, Increasing the number of daily steps is related to a reduction in mortality, to a better functioning of the metabolism and greater cardiovascular health. The beneficial effects seem to stabilize between the 7,500 and 10,000 steps per day.
Moving more could stretch life
Be active not only improves health, but can help increase longevity. A research published in 2022 in the magazine Circulation found that practicing from 150 to 300 minutes of moderate physical activity per week reduces the risk of mortality from cardiovascular diseases from 22% to 31%.
Another study, published in 2023 on Jama Oncologyhighlighted that short explosions of intense activitylike walking very quickly for one or two minutes, they can reduce the risk of developing cancer. Even small changes to daily routine can therefore have a significant impact on long -term health.
The mistakes you’re probably making too, without realizing it, while walking
Walking is also good for mental health
The concept of “mental health walk” is not just a fashion born during the pandemic: Science confirms its benefits. Walk helps to reduce stress and improve mood thanks to the release of endorphinschemicals that generate a feeling of well -being.
Furthermore, Regular physical activity is associated with a better body image, greater self -esteem and a reduction in symptoms of anxiety and depression. Even a few more steps per day can make a difference and improve psychological well -being.
What happens to your brain when you don’t walk enough
Walking is not enough for complete training
The Guidelines on physical activity they recommend practicing at least 150 minutes of moderate aerobic exercise per week and to include Two strength training sessions. If yours 10,000 steps They are walking at a sustained pace, you are probably respecting the amount of recommended aerobic exercise.
However, Just walking may not be enough For balanced muscle development and to prevent accidents. The muscle strengthening It helps to improve mobility, maintain bone density and increase muscle mass.
Read also: walk: 5 ways to make your daily walks even more beneficial
Attention to the risk of surcharge
If you already follow a complete training program, Add 10,000 steps a day could be excessive. Some people are fixed on this goal even when their body has already received an adequate physical stimulus from other activities.
Signs of surcharge may include constant fatigue, mood changes, frequent muscle pain and recurrent accidents. It is also important take on an adequate caloric intake to support physical activity.
If you are a person who tends to exaggerate with the exercise, It may be more useful to focus on recovery rather than forcing yourself to always reach 10,000 steps.
Other ways to keep active without counting the steps
In addition to walking, there are many ways to be active in everyday life:
- Strength training: Exercises with Weights, machines or free body To strengthen the muscles and improve resistance.
- Stretching and mobility: Activities like yoga or flexibility exercises They help prevent accidents and improve posture.
- Training at intervals: Short high intensity sessions, such as shots or free body circuitscan offer Great benefits in a short time.
- Playful activities: Dancing, playing frisbee, jumping the rope or even hula-hop They can be great ways to remain active by having fun.
- Unstructured movement: Cleaning the house, taking the dog for a walk, climbing the stairs or riding a bicycle for daily movements are all activities that matter.
Read also: how to burn more calories in your daily walk: 4 methods that costs you nothing to try
Increase the number of daily steps can bring numerous health benefits, But it is not necessary to reach 10,000 steps to obtain positive results. Walking helps to reduce the risk of diseases, improve mental health and potentially lengthening life. However, for complete well -being, it is important combine the movement with force exercises and moments of recovery.
