Have you ever wondered how many steps would burn enough calories for you to lose weight or stay in shape. Getting a certain amount of steps in is crucial for most fitness goals because it allows you to stay active, eat more and burn more off.
If your ultimate objective is to lose a few pounds, you should try to get around 10,000 steps each day.
While the actual quantity varies depending on age, gender, and nutrition, one research revealed that walking a minimum of 15,000 steps per day is linked to a decreased risk of metabolic conditions. If 15,000 steps a day sounds too ambitious, a daily goal of 10,000 steps will still help with weight loss and improve your mood.
How Many Steps Do You Need to Take to Enhance Your Fitness Level?
To enhance overall fitness, you must first determine how many steps you are taking on a daily basis. We suggest getting a pedometer (you don’t need a fancy one) to keep track of how many steps you’re taking. You may also use a smartphone, which usually has a step counter.
Then set a target to increase your step count by 500 to 1000 steps above your current average. She recommends that you keep these little increments for a week or so (or even longer) until you’ve adjusted to the adjustment. Then boost the step count slightly more and continue the procedure until you reach 10,000 steps each day.
If the current level of activity or step count is still low (below 5,000), you might want to begin by increasing your step count by 250-500 each day. During the first week, aim to increase your daily step count by 250 (or even every other day).
Once this seems reasonable, gradually increase your step count by 500 per day until you reach 10,000 steps a day. You may then choose to remain at this level or increase your step count each day to move into an active category.
You may also add intervals to the walk to make it more challenging. The following two instances of adding intervals can work:
- 30 seconds of running, then 2 minutes of walking
- 15 seconds of running, then a minute of walking
How to Accomplish 10,000 Steps
A stroll of around five miles is equivalent to 10,000 steps. It’s impossible to register 10,000 steps with everyday activity alone unless you work in an active profession like a waiter or nurse. In their everyday routine of moving about the home, an inactive individual can take 3,000 steps or fewer.
The majority of individuals get 10,000 steps by going for one or more long walks or runs, which is comparable to 30-60 minutes of walking. Most health experts suggest at least 30 minutes of regular exercise to prevent health risks.
Start with calculating your baseline if you want to increase your daily steps for fitness and health. For a week or two, use an inexpensive pedometer, smartphone app, or activity tracker to log your steps (new phones come with a built-in step counter). You wouldn’t want to go from 3,000 to 10,000 steps per day overnight.
To begin with, you should try to increase 2,000 – 2,500 steps each day after you have a feel of the daily average (about a mile).
For a 150-pound individual, walking a mile consumes roughly 80 calories. As you become used to this extra activity, increase the duration of your walks or do more short walks to reach closer to 10,000 steps per day.
Walking Tips to Help You Fit More Walking into The Day
It’s time to begin moving now since you know how many steps you need to do each day to reach your goal. There are numerous ways to incorporate more walking into your day, depending on your available time and lifestyle.
Here are some fun methods to get more steps in your day:
- Include a regular stroll in your routine. Walking for around half an hour to an hour each day, if you really have the time and desire, should bring you within close reach of your step target.
- Take short walks. Divide the day into three sections such as one in the morning, one after lunch, and one in the evening, and take a 10- to 15-minute walk at each point. You’ll have completed the prescribed 30-minutes of activity and tallied some hefty steps by the conclusion of the day.
- Talk to each other in person. Instead of texting or emailing colleagues, stand up and stroll over to their workstations.
- Make a bad turn. To increase your count, use a restroom that is farther away from your workplace.
- Make an additional effort. When you have the opportunity throughout the day, go for a walk a little farther. For instance, at work, park near the parking garage’s top and walk down to the office. Instead of vying for a nearby parking place at the supermarket, park farther back; every step counts!
- In the waiting room, skip the newspapers. Instead of lounging in the waiting area, take a walk while trying to get an appointment.
- Take the stairs instead of the elevator. Yes, this is perhaps the most common technique for increasing your step count, but there’s a catch. Turnover and go down slightly after you’ve reached the level or floor you want to travel to, and afterward, repeat the procedure.
- Take a walk and discuss. If at all feasible, make your phone calls while walking or pacing back and forth. This is also applicable to meetings.
- While you wait during your children’s sports activities, take a walk. If you have children who play games or engage in an activity that requires you to be there, instead of sitting back and watching, go for a walk during the practices or tournaments.
Now that you know how many steps you should walk daily to lose weight, you should definitely start soon to stay healthy and fit!