How Many Steps Walking Per Day to Lose Weight? | 10,000 steps
How many steps Walking per day to lose weight? Walking can be an easy way to increase physical activity without requiring hard work. By increasing the number of steps to 10,000 steps per day, you can get health benefits and help the program reduce your weight.
Why is walking good?
Setting a target to run 10,000 steps per day can be a fun way to increase physical activity. You can also consider this method as a form of exercise because walking can help build stamina, burn excess calories, and keep the heart healthy.
Walking is one form of exercise that can be included in daily routines without having to interfere with other activities because it can be done anytime and anywhere. Walking is classified as a moderate intensity activity and can be counted as a recommended exercise activity for at least 150 minutes per week. By implementing a target of 10,000 steps per day, maybe you will do it more than 150 minutes. The researchers say that the more activities carried out, the better because these activities can be used as a form of exercise.
Determine How Many Steps Are Done Per Day
Before starting the movement of 10,000 steps per day, the first thing to do is to know how many steps you usually take each day. The average number of actions taken is generally around 3,000 to 4,000 steps per day. However, this number can be very different depending on how much activity you do. To find out the exact number of actions you take per day, you can use a pedometer.
Pedometers are usually used by pinning at the waist, and this tool will automatically calculate the number of steps you take each day. Use a pedometer for approximately 3 days to measure the level of activity you usually do. At this stage, do actions like usual, so you can find out how many steps you have to add if you are still less than the 10,000 step target.
See also: The Best Way To Lose Weight By Running
How Many Calories Burn with 10,000 Steps?
The American Council on Exercise estimates that those who undergo the 10,000 steps per day movement can burn up to 3,500 calories per week. When you burn 3,500 more calories than you consume, your body fat will also decrease. However, food intake also needs to be taken into account so that this walking method of weight loss is effective. Focus on low-calorie and nutrient-rich foods so that the body can run more without increasing the calories in the body.
Implementing a 10,000 Step Per Day Movement
If the average number of steps you take per day is 6,000 steps or less, try to reach the target of 10,000 steps per day. Whereas if the number of actions you take in a day reaches 6,000 steps or more, try to add 5,000 steps per day.
The following is an example of how to add 5,000 steps per day assuming 4,000 steps are usually taken.
Morning
Start the day by walking around the house for about 5 minutes. Or you can also walk around briefly in the office area before the time of entry.
Total: 500 steps.
Midday
Walk around the office area for approximately 10 minutes at a relaxed pace but not slow.
Total: 1,000 steps.
Lunch break
Refresh your mind by walking for at least 20 minutes before lunch. Start with a 5-minute leisurely stroll (500 steps), then walk at speed as if you were late for 10 minutes (1,350 steps), then end with a slow walk for 5 minutes (500 steps).
Total: 2,350.
Afternoon to Afternoon
Take a leisurely stroll down the aisle or around the house for 5 minutes while thinking of a to-do-list that will take place until the end of the day.
Total: 500 steps.
See also: How to lose weight the fastest without sports? - 10 Simple Steps
Night
If you usually relax after dinner, replace it with the activity of walking down the area around the house for about 15 minutes at average speed.
Total: 1,700 steps.
The total includes activities that are usually carried out daily: 10,050 steps.
You can also start the 10,000-step movement by changing habits little by little every day. For example, break the habit of using an elevator with a ladder or choose to walk instead of using a vehicle to go to an easily accessible place. Good luck!
Why is walking good?
Setting a target to run 10,000 steps per day can be a fun way to increase physical activity. You can also consider this method as a form of exercise because walking can help build stamina, burn excess calories, and keep the heart healthy.
Walking is one form of exercise that can be included in daily routines without having to interfere with other activities because it can be done anytime and anywhere. Walking is classified as a moderate intensity activity and can be counted as a recommended exercise activity for at least 150 minutes per week. By implementing a target of 10,000 steps per day, maybe you will do it more than 150 minutes. The researchers say that the more activities carried out, the better because these activities can be used as a form of exercise.
Determine How Many Steps Are Done Per Day
Before starting the movement of 10,000 steps per day, the first thing to do is to know how many steps you usually take each day. The average number of actions taken is generally around 3,000 to 4,000 steps per day. However, this number can be very different depending on how much activity you do. To find out the exact number of actions you take per day, you can use a pedometer.
Pedometers are usually used by pinning at the waist, and this tool will automatically calculate the number of steps you take each day. Use a pedometer for approximately 3 days to measure the level of activity you usually do. At this stage, do actions like usual, so you can find out how many steps you have to add if you are still less than the 10,000 step target.
See also: The Best Way To Lose Weight By Running
How Many Calories Burn with 10,000 Steps?
The American Council on Exercise estimates that those who undergo the 10,000 steps per day movement can burn up to 3,500 calories per week. When you burn 3,500 more calories than you consume, your body fat will also decrease. However, food intake also needs to be taken into account so that this walking method of weight loss is effective. Focus on low-calorie and nutrient-rich foods so that the body can run more without increasing the calories in the body.
Implementing a 10,000 Step Per Day Movement
If the average number of steps you take per day is 6,000 steps or less, try to reach the target of 10,000 steps per day. Whereas if the number of actions you take in a day reaches 6,000 steps or more, try to add 5,000 steps per day.
The following is an example of how to add 5,000 steps per day assuming 4,000 steps are usually taken.
Morning
Start the day by walking around the house for about 5 minutes. Or you can also walk around briefly in the office area before the time of entry.
Total: 500 steps.
Midday
Walk around the office area for approximately 10 minutes at a relaxed pace but not slow.
Total: 1,000 steps.
Lunch break
Refresh your mind by walking for at least 20 minutes before lunch. Start with a 5-minute leisurely stroll (500 steps), then walk at speed as if you were late for 10 minutes (1,350 steps), then end with a slow walk for 5 minutes (500 steps).
Total: 2,350.
Afternoon to Afternoon
Take a leisurely stroll down the aisle or around the house for 5 minutes while thinking of a to-do-list that will take place until the end of the day.
Total: 500 steps.
See also: How to lose weight the fastest without sports? - 10 Simple Steps
Night
If you usually relax after dinner, replace it with the activity of walking down the area around the house for about 15 minutes at average speed.
Total: 1,700 steps.
The total includes activities that are usually carried out daily: 10,050 steps.
You can also start the 10,000-step movement by changing habits little by little every day. For example, break the habit of using an elevator with a ladder or choose to walk instead of using a vehicle to go to an easily accessible place. Good luck!