Older adults can aim for a similar step count to younger adults. However, to meet the CDC recommendations, at least 1 hour of this activity would need to be of moderate-to-vigorous intensity. Therefore, 12,000 steps may be a helpful goal for people in this age group. A 2012 study estimated that this is equivalent to 11,290–12,512 steps. The CDC state that children and adolescents aged 6–17 years should get at least 60 minutes of aerobic and strengthening exercise per day. It is unclear how many steps this translates into, but for most children, it means engaging in active play every day. The CDC recommend that children aged 3–5 years remain physically active throughout the day. However, the CDC note that children, adolescents, and older adults have different needs: 3–5 years Most adults require a similar level of physical activity for optimum health. For example, taking steps in time with the beat of popular chart hits can help people walk at a rate of 3.5–5 mph. To increase walking speed, people can try keeping pace with up-tempo music. Nordic walking, which involves the use of poles to work out the upper and lower body.focusing on objects in the distance, which can increase walking speed by up to 23%.Other ways to get more cardiovascular benefits from walking and boost muscle strength include: People who get many of their 10,000 steps walking up hills will, therefore, get a more thorough workout. If a person wishes to use walking as a way to improve their strength, flexibility, or stamina, they may also benefit from more intense forms of walking.įor example, walking uphill activates three times more muscle fibers than walking on a flat surface. This finding suggests that the benefits of walking increase with step count but also shows that people who cannot reach 10,000 steps in a day can still benefit from the activity. This trend continued with higher step counts, as participants who took 12,000 steps per day had a 65% lower risk of dying than those who took 4,000. A 2020 study found that participants who took 8,000 steps per day had a 51% lower risk of dying by any cause compared with those who took 4,000 per day. The benefits of walking appear to increase with step count. Walking can also help improve or prevent certain health conditions, such as obesity, osteoporosis, and age-related memory loss. are not getting as many steps as they should to benefit their health.Īccording to the Arthritis Foundation, walking can improve: As doctors generally consider fewer than 5,000 steps per day to be sedentary, this means that many people in the U.S. Most people in the United States only take 3,000–4,000 steps per day, which equates to about 1.5–2 miles. For most people, this is the equivalent of about 8 kilometers, or 5 miles. As a result, the CDC recommend that most adults aim for 10,000 steps per day. Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. Share on Pinterest zoff-photo/Getty Images
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