The Number Of Daily Steps Do You Want for much better Health

 

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Why You Need To Walk 10,000 Steps A Day

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Published: November, 2019. If you’ve invested in a fitness tracker, chances are you’ve heard that you should take 10,000 steps a day for better health. If that sounds daunting, there’s good news: a study published online May 29 by JAMA Internal Medicine found that you may able to reap health benefits by taking half that number of steps each day. Researchers found that in older women, taking as few as.

Many people take at least 2,700 steps doing daily activities, says I-Min Lee, Sc.D., a professor of medicine at Harvard Medical School and lead. On average, healthy adults take between 4,000–18,000 steps per day, according to a review from the Pennington Biomedical Research Center. And in a 2015 PLOS ONE study, people who increased the number of daily steps from 1,000 to 10,000 cut their risk of death by 46%. 10,000 steps is a fine goal, but there’s more to being healthy than the steps you get each day.

It’s possible to reach your step goal without ever breaking a sweat. Don’t treat your daily step goal as a finish line, but rather as a minimum. Walking 10,000 steps a day is a good baseline to help you stay fit, but it isn’t the one-size-fits-all goal you might think.

Fitness trackers such as Fitbit use the number as a default goal, but. If you’ve invested in a fitness tracker, chances are you’ve heard that you should take 10,000 steps a day for better health. If that sounds daunting, there’s good news: a study published online May 29 by JAMA Internal Medicine found that you may able to reap health benefits by taking half that number of steps each day. Researchers found that in older women, taking as few as.

It found that women reduced their risk of dying by 41% when they got just 4,400 steps daily compared to women who only clocked 2,700 steps. The women had additional benefit up to around 7,500. Japan’s Ministry of Health, Labour and Welfare, for example, recommends “a daily walk of 8,000 to 10,000 steps”.

The UK National Obesity Forum says. “The average person is going to take between 3,000 and 6,000 steps over the course of the day from commuting, shopping, etc. By adding 30 minutes of exercise (approximately 3,000. Lara, I am a active 90 yr old. 5″4, weight 118 lbs and want to tay that weight.

I am walking an average of 2+miles a day. according to my fitbit. How many steps a day do you recommend for an active lady my age. Love walking for my health.

List of related literature:

Jordan and colleagues (Jordan et al. 2005) suggested that the current public health recommendation of weekly energy expenditure can be met by engaging in three to four moderately intense walking sessions per week, with each session averaging about 5,500 steps.

“Psychology of Physical Activity: Determinants, Well-Being and Interventions” by Stuart J. H. Biddle, Nanette Mutrie
from Psychology of Physical Activity: Determinants, Well-Being and Interventions
by Stuart J. H. Biddle, Nanette Mutrie
Taylor & Francis, 2007

Many sources (e.g., Tudor-Locke et al., 2008; U.S. Department of Health and Human Services, 2018) that address moderate to vigorous physical activity (MVPA) for adults recommend either setting a goal of 10,000 steps per day or increasing the number of weekly

“Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy” by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
from Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy
by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
Human Kinetics, 2020

Although setting a goal of walking the equivalent of more than 10,000 steps daily is admirable, and will improve your health or disease status, setting more specific goals for whole body training is even better.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

This is true whether the goal is walking after dinner five times a week for 20 minutes, keeping a daily record of food intake, decreasing the number of self-critical statements, or limiting breakfast to 275 kilocalories (kcal).

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

● Scale 3: Actively managing my health.

“Emergency and Trauma Care for Nurses and Paramedics” by Kate Curtis (Trauma clinical nurse consultant), Clair Ramsden, Ramon Z. Shaban, Margaret Fry, Julie Considine
from Emergency and Trauma Care for Nurses and Paramedics
by Kate Curtis (Trauma clinical nurse consultant), Clair Ramsden, et. al.
Elsevier Health Sciences Apac, 2019

It is little wonder that the current guidelines for healthy physical activity levels recommend that we accumulate at least 10,000 steps (about 5 mi, or 8 km) a day to reduce likelihood of chronic disease.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Patients should exercise daily, preferably 30 minutes to an hour, with a goal of more than 10,000 steps per day.11 There is no evidence that increased activity promotes an increase in appetite or leads to dietary excess.

“Lewis's Medical-Surgical Nursing E-Book: Assessment and Management of Clinical Problems, Single Volume” by Mariann M. Harding, Jeffrey Kwong, Dottie Roberts, Debra Hagler, Courtney Reinisch
from Lewis’s Medical-Surgical Nursing E-Book: Assessment and Management of Clinical Problems, Single Volume
by Mariann M. Harding, Jeffrey Kwong, et. al.
Elsevier Health Sciences, 2019

How many steps/day are enough?

“Tech Generation: Raising Balanced Kids in a Hyper-Connected World” by Mike Brooks, Jon Lasser
from Tech Generation: Raising Balanced Kids in a Hyper-Connected World
by Mike Brooks, Jon Lasser
Oxford University Press, 2018

In accordance with the United States Department of Health and Human Services, the ACSM recommends a target of 1,000 kcal (or range of 5,400–7,900 steps each day) of physical activity and/or exercise a week for energy expenditure [8].

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

4 Modify or change some activities, if needed, in order to continue doing them: 8 Do as much work as possible while sitting down.

“Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual” by Joanne Watchie
from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual
by Joanne Watchie
Elsevier Health Sciences, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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51 comments

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  • I do a big 90 minute to 2 hour walk daily at a fast pace with intervals of jogging. I started during the lock down. I had Osteo arthritis of my knees and it was very painful in the beginning. I forced myself to walk further and further weekly even with pain. With proper diet my pain is gone now and I’m happy to say I can feel my improved cardiorespiratory fitness. When I’m walking now it feels like I’m a well running machine full of energy and breathing easy. My legs feel good. I love it!!!

  • I used to play videogames at least 8 hours a day for years without any activities but I have changed a lot now I walk at least 13000 steps a day and I do push ups, planks, body building exercises with my 20kg dumbbells. And I only play video games on weekends ��. My life is much much better than it used to be

  • When my body is already adjust i cant eat a meal more than i wanted. at the frst place i was craving and after i ate it i cant finish it. Its true that intermittent fasting can make your body light..

  • I use a modified version of 16:8. I fast for 16 hours have one big meal at the end and start fasting again for 16 hours, no need to wait out the rest of the 8 hour eating period as i dont eat any more meals. So basically have one meal every 16 hours… is that still considered intermittent fasting?

  • 10000 steps adds to about 4.5 miles.. Doing that everyday, for past 2 months now. Great fat burner. Drains one out by the end of the session…

  • Walking is good exercise. No doubt about it. Try walking to the grocery store with a backpack and carrying your groceries home, if possible. Also, walk to get coffee if you can. It can also make a great meditation if you try to maintain awareness of your footsteps.

  • Laughing my ass off you seem to think 10000 steps suitable for persons for every weight there is for every item there is as a different amount of steps you need so my daily intake with steps is between 12000 and 20000 Bath on that I feel steady enough which it only takes less than 3 hours a day

  • I will be honest. I tried 10000 steps for a momth. To reach the goal I regularly walked and slowly improved my average. I lost of weight during that time.
    Heres the stat of my month.
    Average speed 3.1 mph.
    Walked 151 miles.
    Steps 301732.
    But after that i felt pain in my knees. Maybe i shouldve just taken some rest instead i kept pushing for 10000 steps. A huge mistake. I injured my right knees. I needed 3 months to recover but needed 6 momths to start any exercises. And in that period. I gained more weight than i lost and also suffered from depression.
    So my advice is 10000 steps is not for everyone. For me 7-8k works wonders. It would be best if you talk with your doctor first.

  • Is that photo at 0:20 the top stock photo of a couch potato? I mean, if you went to one of those stock photo sites and searched for “couch potato”, would that dude’s picture be the top result? If not, it should. Dude’s torso looks like a cushion with a face on top made out of another cushion.

  • m walking 10000 steps even 12000 steps per day almost 8 km since 4 april 2019 to now 5 august 2019.. and trust me i lost 7 kg straight in 4 months. having light diner helped me a lot to achieve this.. b4 i was 72+ but now i am 65 n i keep counting my weight everyday, which helps me to keep on motivated.

  • I’m trying now this intermittent fasting 16:8 but I’m not sure if I’m allowed to drink 0 calorie fluid during the 16 hours�� could you please explain to me? Thanks��

  • Did you say walking 10000 steps a day will help to increase intelligence by 2 % every day or 2% in a month or year with 10 k walk per day?

  • Anyone starting this on keto, I reccomend doing a week on keto then introduce IF on week 2.
    I did this and I found it easy to do 17hr fasting daily.

  • I walk 22k steps a day at work…i also pick up boxes and stack them ranging from 8 oz50 lbs. Im just a reg ass dude no ultimate health benefits. I will say that my digestive system stays pretty regular though. As a burn about 5000 caleries a shift at work with usually last me 8 hours

  • I’m trying to improve my dancing so I’ve been working out for about a month now and haven’t seen any muscle changes so I think im gotta try this to see if I can slim down some of my top layer of fat.

  • I make sure I walk 30mims per day
    Not to lose weight but for self esteem purposes and brain function

    It’s the reason I’m off depression medication
    It’s free no gym needed ��

  • It works. I’m doing 20:4 and I lost 7 pound in a week. Also I did do some work out and didn’t eat too heavy when it was time to eat. Just fix your eating habits and IF will help you loose the weight you want. If it’s for weight purposes.

  • I did basically 10K over the summer last year every day for two months. I didn’t see a drastic weight difference. I would say that it’s actually way easier than it seems. You just go to the mall and hang out there for a good four hours with friends and you’re gold.

  • Guys really it work to lose weight
    My weight was 80, I tried to lose weight by going gym and doing lot of exercises
    But my weight was stuck
    But when I done intermittent fasting I lose 1.5 kg in one week
    This really works

  • 27/05/2020: Today is my first day doing it. I’m doing the 16:8. I’m 16. I weigh 85.8kg, 185 lbs. wish me luck. I’ll try update weekly.
    So I put the wrong weight. I actually weigh 89.0kg. I update on 03/06/2020
    Well I forgot to update but I’m not really taking it seriously now but I lost around 1.1 kg in a week and I wasn’t eating healthy foods. So I definitely recommend it as well as eating right and exercising.

  • If this video is helpful to you, please consider supporting our next projects. As a token of our appreciation, we also offer early access to our videos and free image downloads in return, please check us out here: https://www.patreon.com/AlilaMedicalMedia

  • I’m 15 years old can I fast for like a week I have heard that you lose weight and it actually makes some people talkers is it a good idea to try??

  • intermittent fasting fixed my disordered eating. Whilst people with eating disorders shouldn’t do this, fasting helped me personally as I developed eating plans in an organised way with healthy food because I actually looked forward to eating.

  • I went from 226 lb to 165lb at a height of 6″1 in around 3 months while doing intermediate fasting but then again i also did excersise everyday and in the eating period which i set to 3- 4:00 i only ate around 1’200 calories which is very little for someone my height

  • Yes I started walking 3.5 weeks ago after a guy lost 2 pounds walking 2500 steps a day for a week. I can do 12500. I’m losing 3.5 pounds a day and it’s not a struggle anymore, plus I’m trying do lower my diabetes numbers which have gotten better with lower carbs eating

  • Eat 2 meals a day, not 3. Breakfast and late lunch/early dinner around 2- 3:00. I lost 30 lbs. in one month. We are eating toobmuch damn food and laying horizontal at night with our dinner clogging our intestines instead of being metabolized for nutritional value and energy. You don’t have to starve yourself, just do this.

  • YOUR TUMMY EVEN SHRINKS SO U DON’T CRAVE AS MUCH AFTER A WHILE….( RAMADAN FACT, TRIED N TRUE)�� YOU CAN DO THIS READER! WE IN AMERICA EAT TOO MUCH FAR TOO MUCH. EAT TO LIVE, DON’T LIVE TO EAT. YOUR BODIES WILL THANK YOU. GOOD FORTUNE TO YOU READER.

  • An IT idiot trying to break into fitness, stay where you are buddy you couldn’t walk 5 steps without a piece of tech to guide you.

  • I haven’t quite reached 10,000 steps yet. I’m only at half of that. Plus I only walk three days a week. My weight loss is not that great, in fact i am gaining weight. But my blood pressure and blood sugar levels are improving as I am a Type 2 diabetic and I have hypertension.

  • Is the cdc playing god again? Last i heard scientists tell you life evolved, so did those prehistoric folks subscribe to anything the cdc says? “scientific fact” is what de grasse tyson says about life evolving. so those must doctors at the cdc? who r known to play “god”, well everyone evolved(?)

  • Excellent results from INTERMITTENT FASTING. lost 1.5kgs in just 6 days…now I’m in 10th day… I’ll check on 14 th day I’m confident of loosing another 2 kgs

  • I’m doing 25-40k daily 5x a week, managed to drop 100lbs in 10 months, which is my end weight-loss goal. Still eating my same diet (mostly pizza). Definitely recommend

  • I have a bit of confusion now so sm please help me, lets say I do the 16:8 fast. With eating window from 11am to 7pm. So after 7pm till the next 11am there is 16h that makes sense but during the eating window, you can’t everything constantly so if I eat breakfast at 11 and lunch at 3 there is almost 4 hours of fasting again, that makes it 20 hours of fasting, is it supposed to be that way?

  • Why does it feel like I’ve lost only 1-2 kgs/2-4 pounds of weight in 28 days almost a month while every one is loosing so much weight? ����
    I also don’t eat much junk foods, no sugar at all and do Chloe ting workout.

  • is it advisable to those who have ulcer and more acidic like me? coz when i do fasting my head hurt so much and i feel like to vomit i feel pain in my stomach..

  • Been doing intermittent fasting for the last 3 months. I’ve lost 24 pounds and I feel amazing. A few notes:
    I don’t follow a restricted diet. I basically eat what I want. Sometimes I eat healthy, other times I eat junk food.
    The 16-8 hour period doesn’t have to be fixed. I almost chance it everyday, but when changing it always remember to add to the fasting time not deduct from it.
    If you want to succeed, just make it a way of life. Don’t over do it for fast results. You don’t need to always eat healthy in your eating window. You can have a burger, chocolate whatever if you crave them.
    Every week or 2 weeks you find yourself eating outside your eating window. Don’t panic, just start fasting again for 16 hours after your last meal.
    Good luck:)

  • I’m on my 48hrs of fasting now�� my brain now is thinking food�� this is my 4th time of 48hrs for this month. I think it’s my mistake why I did this bec I just finished my 48hrs fasting last Thursday��. Im omad lcif.

  • You can’t just simplify the obesity rates in one region being higher in another because of number of bloody steps taken. Far more socio and economic factors involved.

  • I want to do this because i resemble a beaten pear. I want to do this because it can help my self esteem, and I want to actually look somewhat respectable

  • 10k steps a day mixed with a change in diet took me from a 24 stone land whale to a 12 stone fit guy in 13 months and it wasn’t even difficult. Walking has to be the best exercise ever IMO

  • If you’re a stupid potato like me and had to watch this twice this is what she said:

    Food is turned into glucose which we use for energy. Extra energy is stored in the liver and fat. If we fast long enough the body will use the energy stored in the liver and when that runs out we use the fat for energy thus losing weight

  • Im doing 24 hours fasting with OMAD, little exercise in morning and afternoon. I eat whatever i want sometimes i eat healthy. I lost 2 3kg in a week. This is my 4th month of intermittent fasting. And i really happy about it.
    (Sorry my bad english)

  • I sit during the day and lay around at night after work. If I take the position that walking around is simply off the table, then is lying around healthier than sitting around?

  • Covid caused me to start eating like ass more often bc i started eating later, then I wasn’t as hungry during the day, now im down 20 pounds however im fucking shredded now �� i gotta eat normal again bc im losing energy

  • Started doing this a week and a half ago and already feel great. Haven’t weighed in yet, but clothes are getting looser. It’s more than that, though. I have a LOT more energy and I feel like my brain works again. One thing she didn’t mention is that you will feel hungry. In the first few days that is the HARDEST part. Especially if you’re used to eating when you’re hungry. This takes the most will power. But after a few days to a week, it gets easier. You get used to feeling hungry and it often goes away as well. You have to let yourself get used to that feeling and know that you won’t die from it.

  • I’ve been trying different work outs and diets but its not working, with intermittent fasting in two weeks I lose weight and I feel better.

  • That is why we have so many brain dead these days. Because they don’t move other than turn the key or push the button to start their car. Then there are all the remote gadgets, delivery services. All so you don’t have to get off your fat Ass but instead grow ill with heart disease or more. Fat society?

  • Yea but what is even better or much much better is fucking fasting
    Mix it with walking and you get some results, eat American diet and walk 10k steps and what you think you healthy? ����

  • Oh yeah I had to experience the over eating after fasting a lot. What my body would normally be ok with eating for breakfast would suddenly become too much and I would have stomach cramps for half an hour to an hour. So now I begin with something really small to get my body used to the food and then have my normal breakfast half an hour later

  • I’m a proponent of bodyweight exercises and walking. The more we move our bodies, the healthier we are. Average walking speed studies show that an older person’s pace, along with their age and gender, can predict their life expectancy just as well as the complex battery of other health indicators such as blood pressure, body mass index, chronic conditions, and smoking history.  https://www.facebook.com/walkingforhealthandfitnessprogram/

  • I just ate carrots and cucumber for two months. Reduced 8 kg but I had trouble with digestion for 4-5 days after I stopped carrot cucumber diet.