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Jakarta, shesocial Indonesia
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Sports walking is a favorite choice of many people because it is easy to do and cheap.Many suggest walking at least 10 thousand steps.But ideally how many steps to walk a day?
Walking can be done anytime, anywhere, and suitable for various ages.However, an important question arises: how many steps the ideal a day to get health benefits?
Many say, 10 thousand steps every day are the most ideal number.
How many steps a day will walk?
Not all walking activities are considered sports.If done nonstop and routinely, then it can only be categorized as sports.
Now
, as a sport, experts generally recommend doing sports for a minimum of 30 minutes every day.
This duration is considered sufficient to increase fitness, strengthen the cardiovascular system, maintain bone health, to help reduce body fat.
In terms of the number of steps, many people who believe 10 thousand steps a day are the ideal target.Quote from
Childhood Obesity Prevention
, actually this number comes from the marketing strategy of a Japanese company in 1965 for a measuring device.
Many scientific studies that show that running around 4,000 steps per day alone can provide great benefits for health.You can reduce the risk of death from heart disease and stroke.
There are also interesting facts from a study of Professor Maciej Banach et al.published in the European Journal of Cardiology in 2023.
If you add 1,000 steps from a 4,000 -step basis a day, you can reduce the risk of death by up to 15 percent in the next 7 years.
In fact, only by adding 500 steps, the risk of death from heart disease can drop by 7 percent.
Then, raising daily steps from 4,000 to 7,000 steps can reduce the risk of death by 45 percent and the risk of heart attack or fatal stroke by 21 percent.
What is the ideal a day?
Walking 10 thousand steps indeed bring many benefits.But the needs of each person are different, depending on the level of fitness and the health goals of each.
Quote
Medical News Today
, the following recommendations for the number of steps on foot based on age and gender.
1. Children and adolescents
Children aged 3-5 years are recommended to actively walk, although there are no exact numbers how many steps must be taken.The children and adolescents aged 6-17 years are advised to reach 11 thousand to 12 thousand steps every day.
In children, the most important thing is to build healthy habits and make sports as their routine.
Walking is the lightest type of exercise for children, while supporting cardiovascular health and strengthening bones and muscles.
2. Adults and the elderly
For adults and the elderly, the target number of daily steps recommended is almost the same as teenagers, namely, around 10 thousand to 12 thousand steps.
A study showed that elderly women who walked around 4,400 steps per day had a lower mortality rate than only 2,000 steps.
The more steps taken, the better for health and long life.
3. Differences based on gender
There is no significant difference between men and women in the number of steps that must be taken to maintain fitness.Both men and women are recommended to reach 10,000 steps a day.
However, the quality of walking is also important, which is running at a slightly faster speed than usual and done nonstop for a minimum of 30 minutes.
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(rea/els)
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