Expert Insights on the Number of Steps per Day for Disease-Free Living

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    Walking 10,000 steps per day is the simplest and most efficient approach to losing weight while simultaneously taking care of your heart and mind. It can help you lose weight in a healthy way, with fewer injuries and less strain on your joints, knees, and muscles. Walking, according to research, can lower blood pressure, moderate heart rate, reduce fat and body weight, lower cholesterol, and alleviate sadness. While several studies have demonstrated the numerous advantages of walking throughout the years, it is unclear how much walking is required for a healthy existence.

    According to research, walking 10,000 steps per day can assist improve cardiovascular health and lower the risk of dementia and cancer. While walking 10,000 steps per day has become popular among fitness enthusiasts, even fewer steps can provide several advantages. A total of 3,800 steps per day can prevent cognitive deterioration by 25%. Another recent study found that persons who walk 7,000 steps per day have a lower chance of dying young than those who walk less. However, many people fail to run 5K or 7K because of their sedentary lifestyle.

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    According to fitness experts, the number of steps to walk each day should be determined based on one’s daily activity level.

    “While it is widely assumed that 10,000 steps per day are the key to good health, my recommendation is to find a sustainable way to work out or move that will stick with you for life.” If you’re completely inactive, attempting 10,000 steps each day will do more harm than good. Understand your limitations and potential (you can visit a trustworthy fitness trainer for this) before deciding on a movement plan. Keep in mind that steps happen even when you’re not thinking about them – little modifications like taking the stairs instead of the lift, walking your dog or walking instead of driving are all methods to raise your step count.

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    And if you’re already really active, working out every day or many times a week, your step count is most likely covered or well-supported by meaningful activity,” adds Mallika Tarkas Parekh, health and wellness expert and owner of Physique 57 India.

    “While walking at least 10,000 steps per day is beneficial, it is critical to remember the fundamental truth of any physical activity: any movement is better than no movement at all.” According to research, the average person takes between 5,000 and 7,500 steps each day, while leading a primarily sedentary lifestyle. Adding a 30-minute walk to your daily routine, on the other hand, can contribute an extra 3,000 to 4,000 steps, putting you closer to the 10,000-step goal,” says Rohit Shelatkar, VP of Vitabiotics, Fitness & Nutrition.

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    “In order to counteract the negative effects of a sedentary lifestyle, a person should walk at least 2000-2200 steps per day.” With a hectic schedule, it may be challenging for many adult populations to take 2000 steps or walk for 20-22 minutes at a time. Research published in Medicine and Science in Sports and Exercise (The Journal of the America of Sports Medicine) found that 5 minutes of walking per 30 minutes of sitting can lessen the detrimental effects of extended sitting.

    It can assist to reduce blood sugar, blood pressure, and weariness, and enhance mood. Walking 5 minutes every 30 minutes may seem insignificant, but if you combine 5 minutes throughout the day, you will be walking for a total of 40 minutes, averaging nearly 4000 steps,” says Lalchawimawi Sanate, PT, LCCE, Senior Physiotherapist, Cloudnine Group of Hospitals, Sahakarnagar, Bangalore.

    How to walk more steps per day

    • Set a phone reminder to walk for 5 minutes every 30 minutes.
    • You can practise stationary walking if you are unable to leave your workstation, are watching your favourite TV show, or are studying.
    • If you have a treadmill or cross-trainer, you may keep it near your workplace and utilise it every day.
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