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Walking is an activity that is recommended to be included in almost every fitness routine. Generally, if a person walks about 1.5 to 2 miles a day, he walks about 3000 to 4000 steps. Even by walking this many steps, you can reduce the risk of premature death due to any disease and if you can walk even a little more than half of it, you can reduce the risk of death due to heart disease. A study has also been published about this in the European Journal of Preventive Cardiology. But the question is, if you are aiming to walk 10 thousand steps daily, what will happen with this?
You may have often heard that one should walk at least 10,000 steps a day. Interestingly, the goal of walking 10,000 steps per day was not born from any scientific discovery, but from a marketing campaign. Walking more has its benefits, but walking 10,000 steps per day is not a magic formula. 4,000 steps can also be beneficial. Each has its own benefits. For example, research conducted by JAMA found that walking more is definitely beneficial and also concluded that the ideal number of steps to walk per day should be between 9000 and 10,500.
You should change your walking goals
This is based on age, fitness level and health. As we age, our bodies' ability to work decreases, so we have to expend more energy per step than before. So we may have to walk less to get the same benefits. While 8,000-10,000 steps a day may be a good target in younger years, 6,000-8,000 steps a day may be sufficient in later life. So if you are aiming to walk 10,000 steps straight away, first find out how many steps you are walking now. Knowing this will give you a baseline, from which you can gradually increase the number of steps you take. Adding 1,000 extra steps every two weeks may be a good strategy so that your body can adapt to this new routine easily.
Benefits of walking?
Now let's talk about the benefits of walking. So this is an exercise that you can do without any special equipment or gym experts. All you need is a good pair of shoes and then you are ready to walk. Walking can improve your overall health. Regular walking can reduce the risk of serious health problems like heart disease, obesity, diabetes, high blood pressure and even depression.
The mood is also good
According to various studies, if you already walk 10 thousand steps a day, it has a positive effect on your mood and mind. Your joints become more flexible. Walking this much every day also burns calories and helps you lose weight. If you walk fast, it improves your lung capacity. It also improves heart health and can reduce heart disease by 50 percent. It can also reduce the chances of stroke in women. It also reduces the risk of diabetes. It also improves the immune system and sleep also becomes better than before.
What do health experts say?
Health experts recommend that 150 minutes of brisk walking a week is essential for your health. But if you are far from this goal, you can gradually increase the number of your steps. Start with small steps. You can walk for 10 minutes a day, then gradually increase it to 30 minutes five days a week.