• Source:JND
Add as a preferred

Walking has many health benefits and is a great way to maintain and improve your overall health. It can waver many health issues which a person might be prone to such as heart disease, type 2 diabetes, osteoporosis and other diseases. Many physical activities require a lot of effort which is not the case in the case of walking. Walking can be done by everyone and does not require a person at a particular time in the day to complete it. When one is walking, the whole body is activated.

The number of steps for weight loss varies from individual to individual. A 10,000-step goal per day is fairly good but achieving 12,000 to 15,000 steps may be a plus point for fat loss. There is an interesting fact regarding the significance of achieving 10,000 steps per day. It came from a huge successful marketing campaign that took place ahead of the 1964 Tokyo Olympics. The number was chosen because the Japanese character for 10,000 resembles a person walking and the idea caught on.

In a conversation with Jagran English, Dr.Ravi Kesari – MD Physician [General Physician] explained the benefits of walking while suggesting the number of steps that are ideal to lose weight.

Health Benefits Of Walking

● Increased cardiovascular and pulmonary fitness
● Decreased risk for cardiac disease and stroke
● Improvement in managing conditions of high blood pressure, high cholesterol, joint and muscle pain or stiffness, and diabetes.
● Stronger bones and having a good balance
● Increased muscular strength and endurance
● Decreased body fat.

Various Kinds Of Walking

Power Walking- Alternatively referred to as speed walking is a higher level of walking that entails walking more rapidly than normal. Power walking uses more muscles than normal walking, raises your heart rate and increases calorie consumption.

Brisk Walking- Slower than power walking but quicker than casual walking.

8—Shaped Walking- It includes walking in the shape of eight, either within a large, open area or a small enclosed space such as a room.

Reverse Walking- It activates the other muscle groups such as those in the lower back and hamstrings which are less used during everyday walking.

Ways To Incorporate Walking Into Your Everyday Routine

1. Use the staircase; avoid using lifts.

2. Walk while talking on the phone.

3. Walk to nearby shops.

4. Use a pedometer or fitness tracker for motivation.

5. Remind yourself to take quick walking breaks a few times throughout the workday.

Recommended Number Of Steps By Age

Not all age groups can be up to the mark while maintaining the streak to walk the minimum number of steps. One should consider the age they are in.

Children and Adolescents— They are the most active out of the lot; people under the age of 18 can walk 10,000–16,000 steps per day.

Adults—For these people, 10,000 may not be achievable as there are a lot of factors that contribute to achieving the target; hence, they could achieve 5,000 steps.

Older Adults— The people who come under this age group can achieve about 6,000 steps.

How many calories does walking burn?

There is no specific count whereas there are various factors that contribute to it like your weight, your metabolism, your pace, your step count. As there are number of benefits, there is an ideal number of steps that a person needs to walk on a particular day. It is recommended that an individual should take 10,000 steps a day to maintain good health. In this modern sedentary life, at least one can walk to remain healthy if he or she cannot afford to put himself or herself into a more strenuous workout regimen.

ALSO READ: Walking vs Running: Which Exercise Is Better To Burn Belly Fat Quickly?

ALSO READ: Want To Achieve 10,000 Steps Target? 7 Smart Strategies To Accomplish Your Goal