Is 10,000 Steps a Day Enough Exercise? | Expert Physio Reviews
ฝัง
- เผยแพร่เมื่อ 7 ก.ย. 2024
- In this tutorial, we review the evidence behind the 10,000 steps per day recommendation and whether it is enough to promote health benefits.
References
*Paluch et al 2022: www.thelancet....
*Cruz-Jentoft and Sayer, 2019:
www.sciencedir...
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For the majority of people (sedentary) who are overweight or obese, even if theyre walking slowly 10,000 steps that will stress their body enough to see improvements. Its always good to have gradual progress. Also good to mention people have very different starting points
That’s very true that if someone is doing very little that 10,000 steps will certainly be a “step in the right direction”
Great point. thank you.
A lot of people that work in offices in cubicles and behind desks are obese. What these people do all day is eat nasty food, sit all day, then go home and watch tv and repeat. No wonder the majority of people in America are fat. You are correct.
I walk because it feels good. Just enjoying it.
Wonderful! The way it should be!
10k steps on google is 5mile a day! 7x5 is 35 miles a week! I think that's plenty. That being said once you get into the grove and have been doing it for a while it actually doesn't personally feel enough and you... You are me in this instance and you feel the need to do more. So most days I'll aim for double that. And my legs are certainly looking better for it.
Walking uphill, or up steps, is the way to get all those benefits, and it really gives one a feeling of triumph, and a view! I also like doing little runs during my walks, to get my heart rate up, and to get myself breathing deeply!
That’s awesome! Great to hear of your activity!
I am 71 and do 5 miles @ 4mph the last 1/4 mile @ 5 degree grade. I then let my heart rate return to resting and do another mile @ 3.7 mph the last 1/4 mile @ 3.8mph and 7 degree grade. I burn about 400 calories. I also do a set of inclined sit ups, dead lifts, lift and carry and bench presses. I do this daily and have not been sick even a cold for the last 4 years.
That’s wonderful to hear! Great work!
I am 78 and overweight. I walk 30,000 steps daily. Eat normally and never been to doctor. I passed ETT on three occasions. Just take only Loprin daily.
The 10k steps number comes from a Japanese advertisement for a watch with a step counter. The number was only chosen because it's a nice round number written in only one character "万"
It's a nice little daily goal to have though :)
Thank you for sharing!
Yeah for most people 7k is recommended as healthy
I’m quite surprised for these reasons:
1) Gaining muscles is your body adapting to your needs
2) Burning fat is because your cells need the extra energy to do whatever you are doing.
How do you know you needed more energy to walk faster for the same distance? That app calculates, does not measure.
Love this. I've been in and out of my Fitness due to unfortunate incidents yearly (covid pandemic, broken arm, TB meningitis) for the 3rd time, I'm restarting and I thought of starting with this. Thanks!
Thank you so much for your message, good luck in your recovery!
Just be consistent, it's better than nothing.
Absolutely!
Also, if you don't walk that much but you cycle, swim, or do some other form of aerobic training, that could suffice.
Yes of course! 100%
It is not significant, but when it comes to how much time passes while walking 10000 steps, IT IS significant
🙌🏼
Mate, greetings. I am a sedentary professional and I have started to walk 10000 steps a day, a good chunk of it on my open, flat concrete car park with my bunch of friends. I guess it is better than just sitting, isn't it? 😊
Absolutely! Keep it up well done!
You burned more calories because you walked further.... it says it right that there you went an extra 1.4 miles within those steps.
Indeed… possibly because I walked faster that it meant greater distance even though same number of steps
Hi Khalid, do you use goniometers in your practice? Are there any specific times you would recommend using them? Do they add anything to our practice?
From what I’ve heard goniometers are no more accurate than a trained eye 😬
What about us already skinny blokes who can’t spare the loss but want good circulation & healthy heart? Do we need to eat extra protein to keep up
Hi, just wanted to ask everyone. I go for a walk every morning 10000ish steps. It has become a lot easier however I am not to the point of running. Is adding a pack with weights advisable?
yes do it it's a good idea
just run in small increments to build up your cardio. Start with 1 minute jog, 1 min 30 sec walk, repeat until tired. I did that for a few weeks now i can run a couple miles
There is no golden number, It really depends on your health..
That is true
theres almost a 1km difference in distance in each walks..
Absolutely, perhaps testament to speed
Hi Khalid! Does 10,000 steps reduce fat in the calves and inner thighs?
Hi! Most research tells us that it is very difficult to target fat loss in specific areas in a targeted manner! Generally people may tell you that you can but I’m afraid it’s not the reality! 🙏🏼
I have a mobile In my pocket.. It doesn't show the right number of steps when I'm on a real walk... Do you have any idea how to count my steps during a walk as an exercise just like stop watch?? Please reply
My Fitbit watch is pretty accurate and they are inexpensive. Comes with a app that tracks all your stats including sleep and hours active etc.
Buy a watch that s the solution
I use an app on my iPhone called StepsApp which seems to work just fine.
I have a particular park I do my walking around. 1 complete lap is exactly 1.1 miles. I’ll simply count my steps from starting point til I complete a lap and then I know exactly how many steps it actually is. Or just count your steps for 15-30 minutes to see your paste, and use your watch or time to figure out how many steps you’ve done. They say the iPhone health app is off by about 1,200 steps per day, so I just compensate and walk an additional 2k steps to make up for it, that’s if you want to be lazy about it without counting/keeping track.
The comparison between the biceps curls and walking at the beginning of the video is plain idiotic, why? Because cardiovascular stimulation is not the same as strength training… if you do cardiovascular training you aim for different results than gaining strength, explicitly about weight loss you’ll be increasing calories burned facilitating a deficit (if the person eats right) and forcing the body to burn its own fat
شكراً لك 💗
Afwan 😊
I cannot walk more than 4000 steps per day.
45 minutes of being active a day is all you need and mix it up. 1-3 miles(walk, bike or elliptical), stretch, and moderate weights daily is less than an hour. Then go on about your life. It’s also practical long term u can keep this same routine until you die. I’m 35 in perfect shape with an amazing body. I’m not doing 4 hour workouts ever. You’re not walking 10,000 steps everyday while still being expected to stretch, lift and exercise. That’s reserving 3-4 hours a day minimum. That’s not practical long term and will make your life more stressful than it should be. U will not enjoy it or keep it up. That’s a trick people are selling to average folks
Keep up the good work!!
@@ClinicalPhysio thanks 🙏
No, studies have been done that show getting at least 10K steps per day cuts your mortality rate in half. It’s just science. Nothing to sell, because I’m not buying anything. I doubt they’re trying to get us out there to waste 2 hours of our time 🤷🏻♂️
Only your own body can tell if it's enough exercising..
Interesting thought!
I usually keep going until I start to hear my shoes dragging a couple times. Then I know I am getting tired & stop shortly after walking back to my vehicle.
I am curious how many miles and how long time wise it took you to get to 10k every time you walked? Thanks
I’m so sorry this video was quite a while ago now so I’m not sure I remember!
If you’re walking at a slow paste, 2.5 mph, it’ll take about 2 hours to walk 10K. It’s about 5 miles distance total
I lost 46 pounds with this and no dieting
That’s awesome!
@@ClinicalPhysio thanks Been at a standstill for awhile now upped it walking 15,000 to 32000
Hoping to lose the rest of my weight
@@ClinicalPhysio i have a uploaded. Video on my page of my progress photos of the 46 lb. I titled it step into the new you. If you want to see. The white shirt I put on after losing 28 lb. It was a freaking tent on Me
@@ClinicalPhysio lol I thought it was a catchy phrase step in to as in walking. New you the final results
S___ , I only have time for 10k . So be it
How many of your steps were into dog poop? Step, scrape, step, scrape...
40k steps minimum! Enough is never enough! Maybe do 150k steps a day. Push yourself!!!! PUSH YOURSELF!!!!! 😅
I always feel I need to prove something to people.
Great attitude!
40k is about 5 hours a day, not everyone have that time to walk tho
sorry to be a party pooper but technically speaking walking is not exercise it's physical activity as training is not exercise!
No problem at all!