How many kilometers a day should a person walk: rules for healthy walking

Physical inactivity is one of the main problems of modern man. It may be due to a lack of time, but more often the culprit is the usual reluctance to overcome oneself. Don’t go for a walk after work, but lie down to rest, don’t walk ten floors, but call the elevator, don’t go to the next house, but go by car. Even the busiest person can replace certain activities with walking; this will be enough to keep his body in good shape. But how much a person should walk a day to maintain health, few people understand.

Standard parameters for walking for women

• When walking, blood circulation increases, this leads to an improvement in the supply of oxygen to cells and has a beneficial effect on the functioning of all organs and systems of the body.
• Walking helps lower cholesterol levels, strengthens blood vessels and normalizes heart function, reducing the risk of developing cardiovascular diseases.
• Walking promotes the proper functioning of the digestive system - the digestion of food, the outflow of bile and the removal of toxins and waste from the body.
• Walking is useful for strengthening the musculoskeletal system - the spine, bones, joints, and helps increase the elasticity of muscles and ligaments.
• Walking is a good way to relieve psycho-emotional stress in stressful situations and depression, helps relieve excessive nervous excitability, and improve sleep.
• Daily movement in the fresh air helps strengthen the body, improves immunity, enhances metabolism, slows down the aging process of tissues, and increases endurance.

Movement is the basis of health and youth. How many people, so many opinions.
Some experts call the figure 10,000 steps daily, others call for walking as much as your health allows. Although walking is a useful thing, there are situations in which you need to walk slowly, and not try to cover the distance in a record number of minutes. Back in the 5th century BC, the ancient Greek physician Hippocrates said: “Walking is man’s best medicine.” This postulate has not lost its relevance today.

Walking is beneficial because:

1. Strengthens health.
2. Reduces cholesterol levels in human blood.
3. Reduces the likelihood of diabetes.
4. Fights against aging. Daily walks have a beneficial effect on human skin.
5. Increases the body's performance, hardens it, and improves immunity.
6. Has a beneficial effect on the respiratory system.
7. Has a beneficial effect on the spine, joints, and bones. It also strengthens the muscular system and helps shape your figure.
8. An indispensable friend in the fight against excess weight.
9. Improves mood, relieves stress, energizes.
10. Has a beneficial effect on the digestive tract.

Walking is beneficial - this is an axiom. But how much walking a day should you do to stay healthy, and how much should you walk a day to lose weight?

For some, walking 2 kilometers is equivalent to the feat of Hercules, while for others, even 7 kilometers is not enough. It all depends on the person himself. You need to soberly assess your strengths, capabilities and needs of your body.

Walking for weight loss and walking for health are two different types. Walking is good for your health; you can walk slowly and enjoy the scenery. It would be a good idea to purchase a pedometer that clearly shows how many kilometers have been walked and steps taken.

If we talk about walking as a method of losing extra pounds, then scientists advise walking 5 to 10 km a day. The principle here is that the more extra pounds there are, the more the person losing weight needs to walk. Walking speed is only important if a person walks to lose weight. Walking is beneficial in this case when it is fast. It is better to walk less, but at an accelerated pace, than to walk long and slowly.

Those who lead a sedentary lifestyle, those who want to lose weight, pregnant women, and those over 50 years old need to walk a lot.

The main principle in any activity, and walking is no exception, is to do no harm. You shouldn’t immediately try to cover as much ground as possible at a fast pace, especially if the person previously led a sedentary lifestyle. It is better to gradually increase the pace and distance, increasing the number of steps taken every day.

Modern gadgets record the number of steps taken. With the help of such devices, you can clearly increase your walking mileage every day without harm to your health.

All people are different, so when training and walking it is better to count not on distance, but on time. To keep the body in good shape, doctors advise walking 30-60 minutes a day at an average pace.

According to the UK Department of Health, a modern person must walk 10,000 steps a day to maintain health.

The main principles when walking are moderate, gradual and systematic walking.

For people with high blood pressure (hypertension), arrhythmia, diabetes, glaucoma, chronic and acute diseases, walking is contraindicated.

To combat excess weight, the ideal option is brisk walking. It is thanks to it that you can burn as many kilocalories as when jogging. Fast walking strengthens the muscles of the legs, abdomen and buttocks. Two weeks of daily 30-minute walks, and the results will not be long in coming. Walking a distance of 6 km daily at maximum pace is the key to successful weight loss.

Regardless of whether losing weight is for health purposes or is based on the desire to lose weight, a person needs to walk a lot and often.

The benefits of walking during pregnancy

Pregnancy is accompanied not only by the appearance of extra pounds, but also by an increase in the load on internal organs.

Walking is good for the respiratory system, heart, blood vessels, it strengthens the body. There are no contraindications for walking during pregnancy, but it is better to consult your doctor first.

The only thing is that if you can actively walk in the first six months of pregnancy, then during the last three months you need to gradually reduce the load.

Shoes should be comfortable. The kilometer of the walk should be 3-4 km if the woman did not play sports or lead an active lifestyle. At the same time, every 15-20 minutes you need to take a break and rest on a bench. If a woman led an active lifestyle or played sports before pregnancy, the distance during the walk can be up to 10 km.

During pregnancy, you do not need to stop playing sports, but it is advisable to reduce the load. Choose gentle exercises, which, by the way, includes walking. The same can be said about sports in old age.

At the same time, if you have led an active lifestyle throughout your life or before pregnancy, you do not necessarily need to reduce the number of steps. You just need to walk a little slower and listen carefully to your body's signals.

Many of our readers, we are sure, will confirm that during pregnancy they logged such kilometers that they had never even dreamed of getting to an interesting situation.

Let us emphasize once again that the concept of norm here is very individual. The most important thing is that if you have diseases or potential risks, be sure to consult with your supervising doctor.

Walking up the stairs is an exercise machine accessible to absolutely everyone, allowing not only to strengthen the body, but also to lose weight. Walking on stairs has many advantages compared to regular walking on a level surface:

• Calorie consumption exceeding even that of running training.
• Reducing the risk of developing cardiovascular diseases, preventing strokes, blood clots, and diabetes.
• Strengthening and development of the muscles of the back, legs, and abs.

• Beginners should increase the time gradually, starting from 3-5 minutes, increasing the load weekly.
• If your goal is to lose weight, go up and down the stairs at a fast pace for half an hour.

As with any type of physical activity, there are some contraindications for intense stair walking:

• Damage to the ankle, knee or hip joint.
• Scoliosis in advanced form.
• Phlebeurysm.
• The presence of serious diseases of the cardiovascular system.
• Hypertension.

Walking on stairs - simple and effective

How to calculate the norm for weight loss?

One of the most popular reasons to start moving is not at all the desire to strengthen the cardiovascular system, but the need to lose excess weight or tighten the muscles of the legs and buttocks. For obese people, simple walking is the starting point, after which it will be possible to move towards fitness and the gym.

It is noteworthy that men need more activity than women, so some experts advise them to raise the bar to 15,000 steps. However, once again it should be noted that everything is individual. And attention is paid not only to the question “how much”, but also to the important nuance “how”. A few basic rules:

• To maintain weight and tone the body, walk at least 40-60 minutes a day, and continuously. However, if you are just starting out, then take the starting time to 20 minutes.
• Maintain a moderate speed that doesn't leave you breathless but doesn't feel like you're on a relaxed promenade to admire the surroundings. Fat deposits are not burned if the heart rate does not increase.
• Increase the distance every week by 100-150 meters - the load should be dosed.
• The average speed for weight loss is 110 steps per minute. Active weight loss begins at 130-140.

10,000 steps a day is a certain measure, but it cannot be called a universal indicator. As already noted, everything depends on the person, his state of health, and the age of the walker.

In childhood, a person can easily walk much more than 10,000 steps, and then gradually, moving from one age category to another, the mileage decreases, and in the presence of chronic diseases, a person’s activity decreases even more.

Thus, people of retirement age do not need to walk 10,000 steps a day to maintain health; 3,000-4,000 steps daily will be enough for them.

In young age

From an early age, if there are no serious health problems, you need to do physical exercise, walk, and be constantly in motion.

Among young people, there are many who lead an inactive lifestyle and eat mostly unhealthy fast food. All this has a negative effect on the body.

Every day young people should walk for at least a couple of hours. The number of required steps varies individually. Some can walk 5 km, while others can walk all 10 km. Walking speed also depends on the person. If you have a sedentary lifestyle, you should practice walking every day, gradually increasing the pace. Thus, you need to walk every day, gradually increasing the number of minutes and steps walked.

For women over 40

With age, the metabolic process slows down, and this is fraught with the appearance of extra pounds. One of the components of excess weight is a sedentary lifestyle. Without physical activity, the body loses tone and muscles weaken.

Walking is a wonderful sport, and an enjoyable one at that. But you don’t have to start walking for 3 hours straight right away. You need to gradually increase the duration of your walk. It's better to start with an hour's walk at a moderate pace. You need to walk not for a day or two, but constantly. If we talk about the number of specific steps that a woman over 40 needs to take, then this is directly dependent on her state of health.

For older ladies

Movement should be present in the life of any person, regardless of age. Older people don't need to run marathons every day. They just need to walk in the fresh air and try to walk as often as possible. For older people, the norm for steps is 3000. But again, this figure depends on the health status of the elderly person.

Walking for weight loss is very effective, it has been proven hundreds of times. Walking is the same type of aerobic exercise as running, swimming, or, for example, cycling. However, it is still considered a low-intensity exercise, so if you want to lose weight, you need to consider the following recommendations:

1. No matter how many steps it is recommended to walk per day, if you do not follow a moderate diet, you will not be able to lose weight. You need to burn more calories than you absorb;
2. The fat burning process starts only after 30 minutes of active training. Therefore, to lose weight you will need to walk at least 6-8 km a day. This distance at a fast pace assumes that a person will take about 10,000 steps, spending about an hour training.
3. You need to move, maintaining your pulse in the work zone - about 130 beats. /minute. This is a comfortable pace, suitable for just such a workout.
4. When answering the question of how many times a day you need to walk to lose weight, we emphasize that the most important thing is to maintain the recommended duration of exercise. If you split the norm into 2-3 parts, you will not cross the line when calorie consumption begins from adipose tissue. Yes, you will strengthen your muscles, have a great walk, and breathe in oxygen. But don't lose weight. To burn fat, you will have to get out of your comfort zone and work hard. How long the process takes is up to you.

HOW MUCH DO YOU NEED TO WALK EVERY DAY?

Everyone must decide the answer to this question individually. This depends on age, illness and your capabilities. The more you walk, the better. But work and household responsibilities take up a lot of our time.

Try to structure your daily routine to include time for walking. This could be a distance equal to several bus stops before and after work. If you can set aside an hour of time in the evening for a walk, you will definitely feel the effect on your body. And, of course, walk more and be in the fresh air on weekends!

• Approximately 5 thousand steps per day, which corresponds to 3.5 km, is the minimum amount to maintain health. Precisely per day, and not 25 thousand steps on the weekend.
• To lose weight and fight obesity, nutritionists recommend 10-12 thousand steps per day or 7-8 km.

Knowing the approximate distance to work or looking at the distance of the route you walk on the Yandex map, you can determine whether you walk enough per day.

How to develop a walking habit?

So, you now know how many steps a person should walk per day; to be more precise, you are familiar with the minimum standards. There is no upper limit, because if you wish, you can walk two or three times more.

• Keep a comfortable pace, drink water, rest. Try to walk wherever it is convenient. Your body will definitely thank you for this habit.
• Gadgets that tell and control how many kilometers a day you should walk, depending on your weight, age, goal and other conditions, provide good motivation. Smart devices will send a notification about falling behind schedule, or, conversely, congratulate you on exceeding the plan. They are very convenient to use. You can send your results to friends, share your achievements with subscribers on social networks, and please your doctor, mother or husband.
• Various walking marathons provide excellent results in habit formation. They allow you to participate and win, look for like-minded people, and find new friends. Google it, you will be surprised how many walking marathons are regularly held everywhere today!

So, we have found out how many kilometers you need to walk a day: 10 km is ideal for both weight loss and health. Try to stick to this norm as long as you can, and try to increase it. I wish you health and good mood.

The 10,000 steps theory

There is a theory that says that every day a person needs to walk 10,000 steps (about 8 km). It appeared in Japan and was proposed back in the 1960s by Yoshiro Hatano, the first person to patent an electronic pedometer. His device was called Mampo-kei, which translates to “many steps” in Japanese.

© aliaksandrbarysenka

It will be interesting to note that 10,000 is a very favorable number for the inhabitants of the land of the rising sun.

There are several opinions regarding this number. The most obvious thing is that 10,000 steps is simply a successful marketing ploy, and this is confirmed by the popularity that the device has gained.

It's worth noting that 10,000 steps a day is not that big of a number. Depending on the stride length, this number can be the equivalent of 5 – 10 km.

The problem with such a norm of steps

is that the generation of the 1960s is very different from the current generation, especially when comparing Japan at that time and the United States today. The amount of calories consumed then was much lower than today, and more people traveled on foot or by bicycle than by car.

Today, according to experts from the Food and Agriculture Organization of the United Nations, to successfully burn calories, a modern person needs to walk at least 20,000 steps a day

, that is, approximately 10-20 km depending on the step length.

Nutritionists confirm

that 10,000 steps is a value that you should not pay much attention to, since it is too general. Still, it’s better to go through them than to give up physical activity altogether.

Basic types of walking

Walking is divided into several types:

1. Normal. This is a type of walking that is common to all people. It has a good effect on metabolism and has a beneficial effect on the cardiovascular system.
2. Fast. This type has a positive effect on the development of all muscle groups.
3. For recovery. This type of walking can be done both during the day and in the evening. Duration of classes is 30-60 minutes. It lifts your mood and keeps your muscles toned.

In addition to the above, there is also sports (moving speed of at least 7 km/h), Scandinavian (walking with the help of special poles), energy walking (special breathing exercises are performed during the walk).

They also go to lose weight. To do this, it is recommended to walk quickly; you need to take more than 10,000 steps per day.

Walking shoes

It is very important to choose the right shoes. Sneakers are, of course, best for walking. Choose them carefully, making sure that the heel is tightly fixed.

Sneakers must bend well in their middle part, this makes walking easier.

Well, one more important detail - walking shoes must have a shock absorber. Therefore, when purchasing, if you are not sure of all these qualities, it is better to consult with the seller and explain that you need sneakers specifically for walking.

Where to start for a beginner

First, a beginner needs to decide what goal he is pursuing - he wants to improve his health or lose a couple of extra pounds.

Selecting shoes

Finding comfortable shoes is very important for comfortable walking. Such shoes should be flexible (this avoids numbness of the walker's toes, spasms of the calf muscles), with a soft heel, flat and breathable.

If a person wants to lose weight, he needs to move a lot per day, so shoes should not hinder movement. It is difficult to walk 10,000-15,000 steps if the shoes press on, they are hard, and each step is accompanied by a feeling of discomfort.

Determining the route

It’s nice to walk when there are beautiful landscapes around: it pleases the eye, and the walk doesn’t seem so boring. If a person lives on the seashore, then it is a sin not to go down to the pier and walk along the seashore. The ideal option for a comfortable walk is to initially determine your route.

Correct body position

Walking will only benefit you if you maintain proper body posture. Namely: the feet should be exactly hip-width apart, the toes of the shoes “look” straight ahead.

Bend your elbows at an angle of 90 degrees, pressing your elbows to your body. Bring your shoulder blades together and stick out your chest! But your shoulders need to be lowered and pulled back a little.

Tighten your abdominal muscles, as if you were doing Pilates (squeeze your pelvic floor muscles and zip up your stomach).

To avoid getting bored, turn on your favorite music in the player. You can buy a small device. which hangs on your belt and counts the steps and kilometers you have walked. It's called a pedometer and is sold at any sporting goods store.

And remember: the average speed of a person when walking, if you want to get a healing effect, should be at least 4-5 km/h!