You have probably heard of pedometers and fitness-tracking wristbands. You may have also bumped into a person talking about taking 10,000 steps a day to keep fit.
This form of exercise originated in Japan after the 1964 Olympics. The Japanese people believed that 10,000 steps a day was the requirement to keep fit.
Why 10,000 Steps?
The Center for Disease Control (CDC) recommends 150 minutes of exercise per week. The 10,000 daily steps translate to 5 miles of walking in a day which can also translate to 30 minutes of exercise in a day. One mile of walking is equal to burning 100 calories.
Most pedometers have been set to a default of 10,000 steps. When you hit the target, the band vibrates. These steps can be adjusted to suit your needs.
Why is Walking Important?
Walking is an important part of our daily lives. This is because walking counters the effects of prolonged sitting. Walking is significant for our physical fitness. As much as it does not cover the fitness requirements for the entire body, it sets the pace for a fit lifestyle.
If you are not a fan of exercising outdoors, you have a choice of selecting the best elliptical machines for your workout. All the 10,000 steps can be achieved in the comfort of your home.
Walking on its own is not a Form of Exercise
Walking should not be seen as a form of exercise. It is more of a pace–setter for strenuous activities. When you walk, your body does not tear as much. You do not require a recovery period after walking. Walking is more of a relaxation routine and a crucial part of our movement.
According to Dr. Mercola, walking will not do much in the buildup of your body. It needs to be complemented with exercises such as weight lifting or other forms of strength training.
Spicing up the Walk
Walking might not be everyone's cup of tea, but there are ways you can spice it up. Walking your dog in the evening will keep you relaxed as you bond with your fur baby. Another alternative is to have a walk with your kids. These little people will keep you entertained all along.
You can also have a walking buddy. This could be your best friend, a neighbor, or your spouse. You can also walk around your workplace during breaks.
Walking is not restricted to any environment. If you are looking to benefit from walking and relaxing at the same time, put on a pair of earphones with your favorite music and hit the park.
A Japanese study in 2000 revealed that walking lowered the blood pressure in hypertensive men. It also contributed to weight loss, reduced risk of cardiovascular diseases and the overall well -being.
Walking is a good medicine for the treatment of stress, depression, and mood. The Mayo Clinic recommends 1,000 steps for beginners. Steps can be added as the body adjusts. A study showed that middle-aged women who walked for over 2.5 hours a day were social and free of depression over a period of three years.
Sometimes it's good to step away from your work at your office or home to clear your mind and re-focus, especially when you are stuck trying to figure out a problem or you are having trouble concentrating. In fact,. research shows that a mere 10-minute walk outside or walking on a treadmill may actually enhance memory function.
Developing the 10,000-step habit should be like drinking eight glasses of water per day. This habit will reveal its importance in your old age. It is better to strain now for the sake of the future.
