How many steps do you need per day to help lose weight? When it comes to losing weight, there are a lot of ways we try, and the most important one is how many steps a day should you take to lose weight? Some people today think that the gym sets them the number of steps they need to take to lose weight, but what we mean here is the number of steps you take each day that can achieve healthy goals for you. You can combine a healthy diet based on lean proteins, vegetables, fruits and whole grains that will help you build an excellent health regimen. But what about your steps How many steps should you take a day to lose weight?
How many steps a day
Is 10,000 steps enough?
Perhaps the number 10,000 steps is a magic number that you do not achieve while walking on the exercise equipment, and when calculating 10,000 steps, it reaches 5 miles, and specialists mention that this number helps you achieve many health benefits, including heart health and prevention of high blood pressure.
The CDC recommends 10,000 steps per day, which equates to 150 minutes of moderate-intensity exercise. Another study found that 4,000 to 18,000 steps per day is very appropriate for healthy adults. Therefore, you need to make a difference in your life and daily activity can be divided into categories such as:
Inactive: 5,000 steps per day.
Medium activity: 7500 to 9999 steps.
Highly active: 12,500+ steps per day.
Thus, the number of steps depends on your goals in achieving weight loss. The more steps you take, the more weight you can lose. Experts generally recommend that you start, gradually you can do more, and over time you can increase your energy.
And if your overall goal is to lose a few pounds, you can aim for at least 1,000 steps per day to lower your risk of metabolic syndrome and improve your mood in general.
How many steps per day according to age:
Most adults need a similar level of physical activity for optimal health. However, the CDS notes that everyone has different needs:
3-5 years:
The CDC recommends that children ages 3 to 5 remain physically active. It is not clear how many steps children this age need, but it is certain that they need to play and be active throughout the day.
6-17 years old:
The CDC states that children and adolescents aged 6-17 years should get at least 60 minutes of aerobic exercise, and studies have estimated this duration between 1,100-12,500 steps per day.
Elderly:
Older adults can target the same number of steps as younger adults, however if they don’t have the ability to do so a lower number of steps provides significant benefits. A study found that the more steps people take, the lower their death rate and that the appropriate rate for them is 7,500 steps, however, it may not suit a large number of elderly people.
How many steps per day to improve her fitness level:
To improve your fitness level, you need to know how many steps you currently count on an average day, you can buy a pedometer and you don’t need to buy an expensive device or even rely on your smartphone.
In the beginning, you can set a goal of 500 to 1000 steps above your current average, and we suggest that you work to gradually increase the number of steps for a week or two until you adapt to the change comfortably without feeling overwhelmed and gradually you can reach 10,000 steps when you add every day 500 additional steps Help you reach the end goal and reach the most active category.
Another way to increase the number of steps you can take throughout the day is to jog for 30 seconds and then walk for two minutes.
Tips to help you increase the number of steps in your day:
Now that you know how many steps you should take throughout your day, and it’s time to move into a healthy lifestyle, here are more goals you can take to incorporate more steps into your day. Here are some tips and creative ways to increase your daily step count:
- Go for a walk: If you have more time, walking for 30-60 minutes every day can eventually get you closer to your goal.
2- Take short walks: You can divide your day into three parts in the morning, afternoon, and evening and stick to walking for 10-15 minutes at a time and by the end of the day you can complete the recommended 30 minutes of steps.
3- Conducting daily interviews: You can conduct a telephone conversation instead of instant messaging and walk while talking, as it motivates you to take more steps throughout the day.
4- Increase movement throughout the day: For example, you can increase the number of steps by going to the bathroom away from your desk at work to increase the number of steps or trying to park your car in a place far from your home to walk until you reach it. Also, instead of sitting in the waiting room, you can walk while you wait instead of reading magazines. It’s better to take the stairs than take the elevator, and this is probably the usual tip you get from everyone to get your steps up.
5- Walking while children do sports activities: When your children are doing their activities in the club, instead of sitting and watching, go out for a walk.
6- Maintain your enthusiasm: do not lose your enthusiasm in order to be able to continue for long periods and stay on the right track and achieve the ultimate goal. Sticking to the routine helps you increase your enthusiasm and you have to remind yourself that it is a choice you committed to making, and when your motivation is gone, the main step you must take is to get out to take steps as soon as you start moving, the blood flows inside you and the motivation appears again.
7- Walking in pleasant places: When trying to increase the number of steps, you need a set of factors that motivate you, including going for a walk in places that make you happy, preferably green places that have stunning views. However, for some, taking steps in a shopping mall increases their motivation .
8- Walking with a friend: Walking with you may help you increase the number of steps and become a way to distract your mind in the end. In general, walking makes a social activity that you share with those close to you more enjoyable and motivating for you and your friend.
9- Taking a dog while walking: Walking with a dog may help motivate some people to walk longer, or to walk in new areas, which makes walking more enjoyable.
10- Recording the steps: You can prepare the diary and record the number of steps daily to help you follow the progress on a daily basis and over time you have a desire to take more steps.
11- Choosing the right shoes: One of the most important things that increase the effectiveness of the steps you take is choosing comfortable sports shoes for you that will help you go more distances over time. For example, you can’t go out for a walk in high heels, it becomes difficult.
12 – Determine the path: It is good to have a clear idea of the place where you are walking because this increases confidence in yourself, for example, you know very well that the place does not contain any terrain.
13- Eat a healthy snack: If you plan to walk more than 60 minutes, you need to eat a healthy snack before you go out for a walk so you don’t risk low blood sugar and muscle breakdown.
14- Change the pace of walking: Walking at different speeds helps you burn calories at a greater rate compared to maintaining one pace. For example, a study at Ohio University recommends that during a brisk walk for 30 minutes and then slow down helps you well.
15- Taking a good posture when walking: One of the important factors is to achieve comfort for you while walking, to take bigger steps, including the walking position. Try to walk with a fully flat body to increase the strength of your muscles while walking.
16- Moving the arms: Moving the arms while walking improves the pace at which you walk and increases the rate of burning calories and enables you to do exercises for the upper body, thus achieving the maximum benefit. The method of walking with moving the arms increases the rate of burning calories by 15-20% By bending the arm at a 90-degree angle while walking.
All of these methods help you take longer steps and eventually achieve an increase in the rate of burning, as they enable you to increase the time you spend on your feet.