10,000 steps a day for health and weight loss

10,000 steps a day for health and weight loss

“Walk more, you will live longer,” the old proverb says. Doctors confirm this truth: active movement improves the general condition of the body, reduces the risk of diseases, increases the defenses of the immune system, keeps the body in good shape, thereby delaying the manifestations of aging. In the world of advanced technologies, walking remains the easiest, affordable, but effective way to increase physical activity.

In the second half of the 20th century, Japanese scientists proved the connection between walking and longevity. Based on research, a popular expression was born: 10,000 steps a day will help to live to 100 years. The Japanese adhere to this theory and are rightfully considered a nation of centenarians.

The benefits of walking

A sedentary and mostly sedentary lifestyle leads to the appearance of excess weight, the development of chronic diseases and even depressive conditions. Increase the load without special simulators and devices helps normal walking – on flat and rough terrain, uphill, stairs.

Proper walking with tracking breathing and heart rate, adhering to safety precautions, has a beneficial effect on the state of the human body:

  • posture is leveled;
  • coordination of movement improves;
  • trains the cardiovascular and respiratory systems;
  • outflow of lymph accelerates;
  • increases the body’s resistance to colds;
  • indicators of muscle strength and endurance increase;
  • excess body fat is burned.
Walking helps to reduce excess weight.

Movement increases the rate of metabolic processes, resulting in a natural detoxification of the body. Walking at an average pace stimulates the production of endorphins – hormones of joy that improve the psycho-emotional state.

How to count

It is difficult for the average resident of the metropolis to imagine how many kilometers you need to go to complete 10,000 steps, and what is the use of moving around the city without transport. Taking these numbers literally, one can become discouraged by the difficulty of achieving a result. In fact, part of this volume a person goes through without even noticing, doing everyday chores. The remaining distance can be walked intentionally in the park, in the stadium, just outside, in the hall or on the way to work.

The level of physical activity is calculated in kilometers or steps. If there is no way to measure the distance, it is more convenient to count the number of steps per 100 meters and build on this figure. The step length is an individual value for each person, on average, is from 40 cm to 1 m.

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How many steps are in a kilometer

Before you begin to actively walk and overcome distances of 10,000 steps, you should study the technique of movement and find out how many steps are in a kilometer in your case. A modern person does not need to carefully consider the steps when walking, overcoming the entire distance. For this task, special gadgets, applications for smartphones and average statistics are used.

Average performance

Walking performance

The step length even for one person is a variable value and depends on such factors:

  • height, gender and weight of a person;
  • movement speed;
  • footwear;
  • health status;
  • level of physical fitness;
  • the surface on which a person moves.

Statistical data allow using approximate values ​​for calculations:

  • the average step of a person with a height of 175 cm – 80 cm;
  • the average length of the female step is 70 cm.

There are several ways to calculate the stride length:

  1. Measurement of length: step at the usual pace, measure the distance from the tips of the toes left behind, to the tips of the toes placed in front.
  2. Calculation of the average length: measure the distance of 10 meters, count the number of steps, divide the first value by the second.
  3. Using a special formula according to which the step length depends on the person’s height.

Distance measurement in steps

Stride length when walking

The easiest way to determine the distance is for tall people whose step length when walking at a pace above the average will be 1 m: 1000 steps – 1 km. Other walkers without the use of special devices are recommended to use the tabular data:

Steps for Men and Women

 MenWomen
1 step length0.8 m0.7 m
How many steps are 100 meters125143
How many steps are in 1 km12501430

Thus, having taken 5,000 steps, a person will go from 3.5 to 4 km, depending on the size of the step. Accordingly, 8,000 steps is 5.5-6.5 km, and 10,000 steps are about 8 km.

Time measurement

Time measurement

On average, a person overcomes 1 km at a fast pace in 10 minutes, this value will be different at low speed and a short stride length. In time, 7 km on foot will take 1 hour 10 minutes. 10,000 steps (8 km) recommended by Japanese physicians can be completed in 1 hour 20 minutes at high speed.

How to calculate

For a beginner, a goal of 10,000 steps may seem unattainable, and if you translate this figure into kilometers, the distance becomes clearer. When it is not possible to use the online step calculator, trainers advise once to translate movement into kilometers and use individual data.

The average step length of a woman and a man is calculated by the formula: LH = (P: 4) +0.37, where

  • ДШ – step length;
  • P – growth in meters;
  • 4 and 0.37 are coefficients.

With an increase of 170 cm, the average value will be (1.70 / 4) + 0.37 = 0.79 m.

The translation of steps by kilometers is carried out by simple calculations, we consider the example of a person who is 170 cm tall with a step length of 79 cm:

  • 100 meters – 100: 0.79 = 126 steps
  • in one kilometer – 126 * 10 = 1,260 steps;
  • 2 km – 2520 steps;
  • 5 km – 6,300.
Steps in meters when walking

Convert 10,000 steps to kilometers is also just two ways:

  • 10,000: 1260 = 7.9 km;
  • 10,000 * 0.79 = 7900 m.
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Not so simple arithmetic

The summary data shows that the reference 10,000 steps for people of different stature, moving at different speeds, can be from 6 to 8 km. It is also difficult to calculate the length of the daily walking distance, focusing on the performance of fitness gadgets and applications, as there is a possibility of a program crash and inaccurate data collection. For example, some pedometers do not include walking in place, backward, or sideways.

Experts advise to make an individual calculation of the stride length depending on the growth according to the formula or using the online calculator, then translate it into kilometers. Information on how many steps are 100 meters makes it easy to determine their number in 1 km.

Walking can be different

Active movement contributes to the loss of excess weight, and the simplest form of physical activity is walking. It speeds up the process of losing weight as follows:

  • increased calorie intake;
  • increased metabolic rate;
  • blood is saturated with oxygen;
  • fat decay processes are stimulated;
  • muscles that also burn energy are strengthened.

Walking is recommended for people who are overweight, problems with the cardiovascular system and joints. This load allows you to spend calories and carefully prepare the muscles for more complex exercises.

Walking and losing weight

The process of losing weight starts with a calorie deficit, when more energy is consumed than is received. Calorie deficiency is achieved in several ways at the same time:

  • a decrease in the calorie content of the daily diet;
  • increased energy consumption.
Calorie Counting

Hiking at a quiet pace without eating adjustment will not greatly affect weight loss. Daily 10,000 steps taken at a different pace lead to the consumption of a different number of calories. For serious achievements and burning enough energy, it is necessary to calculate how much distance traveled per day will create an effective calorie deficit.

Energy Costs When Walking

Calorie consumption during walking is calculated by the formula:

weight (kg) * distance (km) * 0.5 = energy consumption (kcal)

For example, a person weighing 60 kg, having traveled a distance of 1 km, will burn 30 kcal. Following this formula, when passing a distance of 2 km, 60 kcal is consumed, 5 km – 150 kcal.

Translation of the distance into the number of steps (for a person with a step length of 80 cm, weighing 80 kg)

DistanceNumber of stepsPower consumption
100 m1254 kcal
1 km125040 kcal
8 kilometers10,000320 kcal
Calorie Consumption While Walking

Based on the table, a person weighing 80 kg with a step length of 80 cm, having passed 1,000 steps, will overcome the distance of 0.8 km and spend 32 kcal, 6000 steps per day – respectively 7.5 km 300 kcal. From a distance of 10,000 steps, 320 calories are burned.

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Alternative to fitness workouts

Walking as a form of fitness has several advantages and brings undoubted benefit to the body:

  • does not require significant cash costs and investments, you can engage in comfortable clothes and shoes;
  • suitable for people with a lot of excess weight and poor physical fitness;
  • tones and strengthens the body, preparing the body for increased stress.

How to start walking

An untrained person, in pursuit of a result, should not take tens of thousands of steps a day, making excessive efforts – this will lead to tension and fatigue. You should start from small distances, gradually increasing the distance and speed of movement.

It is recommended that you devote the first training to building a track and studying your own data – how many steps are 1 kilometer, how much time is needed to overcome such a distance and calorie consumption, if the goal is not only to strengthen muscles, but also lose weight. Next, you need to find out what distance is traveled during normal activities and movements – for this it is convenient to use a pedometer.

For the first week of classes, 1000 steps per day are added to the base 1 km (an additional 32 calories are consumed). For the second week – by 1500, the third – 2000, gradually bringing the distance to 4 km (or 5,000 steps), while 150-160 kcal per day will be burned. After a month of training, adding 1000-1500 steps per day per week, the distance will increase to 10,000 steps, during which 320-350 kcal is burned.

Active weight loss

Walking and a balanced diet for weight loss

Fitness trainers claim that walking helps to lose weight, but to achieve good results you need to combine walking and strength exercises, as well as balance the diet.

When walking 10,000 steps, 320 calories are burned per day, respectively 2240 calories per week or 250-300 g of fat. At this rate, the possible loss per month is 1-1.5 kg. Strength training in this case is necessary in order to build muscle and increase passive energy consumption.

How much do you need to go per day

Figures of 10,000 steps or 8 kilometers became popular after the statement by Japanese scientists about the benefits of walking, but not all of these values ​​are suitable and become surmountable. Sedentary people with low physical activity, even 2000 steps (1.5 km) will be a good result. Gradually increasing walking to 4000 steps (3 km), you can improve the condition of the cardiovascular, muscle and nervous systems. A daily distance of 5 kilometers (6,250 steps) will tone the body and stimulate weight loss processes.

Overcoming 10,000 steps per day for different categories of the population will take an unequal length of distance, which depends on the size of the step: in one step, 0.4-0.8 meters. In time, a foot training will take 1-1.5 hours, it can be divided into several parts and performed during the day.

10 thousand steps a day is a reference figure, an approximate value to which we must strive. In any case, an increase in activity of 1,000–3,000 steps per day will have a beneficial effect on the body.

Author: Christopher Harris