Fitness trackers are all the rage these days and one of their basic functions is their ability of step count. Though there is no scientific recommendation backing it, but 10000 steps a day benefits are loudly pronounced by fitness gadgets like Fitbit and other similar devices.
Has anyone lost weight walking 10000 steps a day? This is the question that would have jumped to your mind by reading the title. So, the answer to this question is ‘Yes’. Now, the second question you will have is ‘how’ and ‘why’. So lets look into this and you will find the answer to your every question at the end.
People mostly don’t know that while losing weight, diet and physical activity go hand in hand. Most people don’t give importance to physical activity but it is important to add in your routine whether you are an adult, a senior or a child.
Physical activity involves exercise as well as all the activities like walking, playing, working, doing house chores etc.
Very few people give importance to physical activity to maintain good health. Here are the recommendations by American Heart Association, you can follow and take your first step towards good health;
Recommendation for Adults:
You can start from doing at least 150 minutes per week (light exercises like walking) or 75 minutes per week (running, jogging) and weight lifting exercise can be done at least 2 days per week. This will help you get into a routine.
Avoid sitting most of your time and try to do some light exercises which can change your lifestyle from being sedentary. When you develop the habit of physical activity in your routine, you can increase your time to 300 minutes (5 hours) per week.
Recommendation for kids:
You can make your kids (6-17 years old) do at least 60 minutes per day of physical activity by simply playing or any other activity they enjoy and cutting down the screen time. You can also Include cycling, running and other heavy exercises like these at least 3 days per week.
Benefits of Walking daily:
There are many benefits of walking 10000 steps daily which can not only help you lose weight but also it can also bring many health benefits. Walking is the simplest way to improve your health and be active as it can be done even in a small place like a room or a corridor and at any time of the day.
Walking daily for 30 min helps in improving your heart health, it also makes your bones strong and helps you lose weight and can make you stronger. If there are any type of diseases present in your family, you can also reduce the risk of them by simply including walk in your routine.
A small study focused on 10000 steps a day benefits found that over a three months period, achieving 10000 steps per day resulted in better mood and improved physical health than at baseline.
So, walking 10,000 steps can gives all the above mentioned benefits. If you are someone who is losing weight or is trying to lose weight, 10000 steps a day benefits will be surely visible to you if you stick with the routine.
If you are someone trying to maintain your weight or be active to improve your health, this is the best thing to include in your routine.
This writer’s father was a heart patient and the doctors advised him exercise and walk to keep his heart healthy. I would recommend that you should also walk daily in order to keep yourself fit and if you have a risk of developing such a disease, you should start being active so that you can minimize the risk and the simplest way to do so is walking daily.
Walking 10,000 steps in km equals to 8 km or an hour to 40 min walk depending on your walking speed. Being a follower of this recommendation, I can vouch that this actually helps and you will see the results. You only have to stop being lazy and start today.
Studies have shown that men tend to walk more from childhood to adulthood. Children and teens walk 12000 to 16000 steps a day on average and young females walk 10000 to 12000 steps a day.
With your age, your steps decrease, the people above age 18, take about 4000 to 18000 steps a day depending on their lifestyle and work. Below age 18 (adolescents, children and teenagers) take about 10000 to 16000 steps a day.
In older adults, 15000 steps per week is the average that equals to 2000 steps a day. They can increase the number of steps like 30,000 steps per week which equals to 5000 steps per day.
This difference of steps due to age is because below 18, children are active but as they age and cross 18, there are different factors that influence their decrease in steps and they are not as active as they were when they were young.
10000 steps and calories:
As I have mentioned in the start that diet and physical activity go hand in hand, so, we can burn calories if we accumulate 10000 steps a day or more. Now, the important question is that how many calories we can burn if we walk 10000 steps a day.
We can easily calculate this but there are a few factors on which this depends and the most important one is whats your weight and how much you need to lose to reach your IBW(ideal body weight) which can be calculated by your BMI(body mass Index).
BMI tells you about your nutritional status that is whether you are underweight, overweight or obese. Consulting a nutritionist to keep a check on your nutritional status is important to maintain a healthy body.
For example, a person whose weight is 180 pounds (ca. 82 kg) can burn 100 calories per mile. Walking 10000 steps equals to 5 miles (ca. 8 km). So, this equals to 500 calories. This person will burn 500 calories if he/she walks 10000 steps a day.
In a week, they can burn 3500 calories and continuing this for a period of 12 weeks, can burn 42000 calories and maintain a good health and nutritional status.
This will vary according to the weight of the person. If he/she weighs less or more, then, there will be different amount of calories burnt with walking 10000 steps a day.
Walking 10000 steps is not a big task but most often people refuse to do so as they are used to being a couch potato and it results in many health issues and most of all obesity. To have a good health status, you can do a simple thing as including walk in your routine.
Calorie Requirement and Calories burnt:
Walking and doing physical activity burn calories but to actually get 10000 steps a day benefits, you need to know your caloric requirement and the fat loss which are the calories burnt. Your total caloric requirement is calculated keeping in consideration your body weight and height and your lifestyle.
Which are then divided into protein, carbohydrates and fat requirement. You need to consult a nutritionist in order to get the accurate caloric requirement according your body weight and needs.
To achieve fat loss, you need to burn more calories than you get from your food. This is known as caloric deficit.For example, If the same person as we mentioned above has a total caloric requirement of 2000 calories and he/she takes 2500 calories in a day.
These 500 calories needs to be burnt. If he/she is walking 10000 steps a day which burns 500 calories a day. Then, the net caloric balance is zero, meaning the 10000 steps you are taking are only helping you maintain your current weight, not lose the weight.
A calorie deficit of 500 calories per day is considered effective and healthy for a sustainable weight loss.
What should I do: 30 minutes of exercise or 10000 steps a day?
Being a student of nutrition, I agree to the point that both exercise and walking steps are important to achieve your goals in less time as compared to only doing exercise or walking. Doing exercise and walking 10000 steps equals to 60 min of physical activity daily which is proven successful for sustainable and long lasting weight loss.
How to get to 10000 steps
Avoid sitting too much and moving throughout the day is good for your health. Stretching ensures that your body stays flexible enough to do everything you want from walking to doing house chores. Its recommended to do stretching 2 to 3 times a week.
Doing formal exercise for 30 min on a treadmill adds upto 2 miles (3.22 km) and walking 5000 steps can approximately equal to around 10000 steps daily.
You can take the stairs instead of the lift or get off public transport one stop earlier and walk to work or home.Walk to the local shops or walk your dog.
Doing small things like these can help you build up your daily routine and complete your steps. So, this how you can distribute and walk 10000 steps in a day.
If all you do is walk for 30 minutes, you’ve burned just 200 calories. Since 3,500 calories is a pound of fat, you’d need 17.5 days to lose one single pound. At most, you’d be losing two pounds a month and if you have 50 pounds to lose, it can take a very long time.
Therefore, it is not possible to walk away from your diet. While 10000 steps a day benefits are established, you will have to keep a close watch on your diet if you want to leverage walking for weight loss.
But if you walk for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you’re burning about 400 to 500 calories a day, which means you’re losing one pound each week.
This is the way you can easily walk 10000 steps and begin to lose weight successfully and gain your desired results but also keep your diet healthy for even better results. You just have to stop being lazy and thinking that you cannot do this, you can do this very easily and attain your desired body and be confident!
I am sure you would have got the answers to all of your questions like I said at the start of this article. Have a good walk and accumulate all the 10000 steps a day benefits!