10000 steg myt
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Does hitting 10,000 steps a day really make a difference?
Log In. The lofty step goal translates to roughly five miles and more than an hour of walking a day depending on your stride length and frequency. So how did the 10, number come to be? What are the health benefits?
More importantly, is the target realistic for busy people? Those 10000 steg myt are nuanced and depend largely on your current level of activity, time availability and occupation, says Andrew R. Jagim, Ph. But you might be pleasantly surprised by how quickly you can amass more steps by making small adjustments to your daily routine, Dr.
Jagim says. In the s, Japanese walking clubs adopted the use of a pedometer called manpo-kei, which translates to 10, steps meter. At the time, scientists knew that more movement generally led to improved health and longevity. However, there was no research to support 10, steps as an optimal activity goal. Soon, people all over the world were preoccupied with step counting, with devices and activity programs often centered on hitting the 10,a-day threshold for step activity.
The risk reduction was even greater for people who took 7, steps but largely leveled off after that. In other research that combined the data from 15 studies involving 47, adults, the risk of death over a seven-year span dropped significantly as step counts went up. In addition to adding years to your life, increased step counts also can reduce your risk of heart disease, cancer and dementia, according to other research.
First, regular exercise and daily activity help to condition the bones, muscles and blood "10000 steg myt," protecting their overall functionality, he says. Second, the more you move, the less you sit. In one study involvingparticipants, people who sat for more than eight hours a day were more likely to die over the study time period of 8. By getting in more steps, you break up those long periods of sedentary behavior.
Though various studies have examined slightly different minimum and maximum step counts, they all point to the following advice.
Does hitting 10,000 steps a day really make a difference?
In addition, increasing your intensity — by pushing your pace during segments of faster walking or running — can lead to even greater benefits, says Dr. To determine your personal walking goal, first figure out how many daily steps you currently take. To do this, wear a step counter — most smartphones can double as pedometers — for a week. Then, use that data to determine your daily step average.
So if you currently take 2, steps daily, aim for 3, Similarly, steps-to-distance conversions depend on your walking speed.
The Myth of 10,000 Steps
That said, every 1, steps roughly equals a half-mile and 10 minutes. The chart below has done the math for you. The miles and minutes associated with 10, steps may look like a lot. You likely take more steps than you realize during routine activities, such as navigating the grocery store or walking from your car to an office building, says Dr. For this reason, a step counter can come in handy, as it will capture all your daily movement.
Your routine daily activities, mentioned above, will likely get you at least a third of your 10000 steg myt to your step goal. Use planned walking sessions to fill in the rest. Walking for 10 minutes three times a day offers just as much of a health boost as walking for 30 minutes all at once. One way to encourage yourself to get in more planned walking time is to do it with a family member or friend.
Alternatively, you can walk with a pet.
10 000 steg om dagen: Myt eller Mål?
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