Walking is an easy way to shed a few pounds and increase your physical activity. But how many steps should you take each day to see results?
Research suggests a daily step count of at least 10,000 steps is ideal. However, the number of steps required to lose weight may vary from person to person.
Don’t worry, no need to run marathons—small changes in your daily routine can add up to big results. So put on your walking shoes, and let's get started!
The Magic Number - Why 10,000?
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When it comes to fitness wearables, many of them have a pre-set goal of 10,000 steps per day. But what's the deal with 10,000 steps?
Actually, 10,000 steps equate to about 5 miles of walking. And hitting that step goal can do wonders for your health, like lowering your blood pressure and reducing your risk of heart disease.
Additionally, it aligns with the Centers for Disease Control and Prevention's recommendation of at least 150 minutes of moderate exercise per week.
Related: How to Lose 3 Pounds a Week Safe and Smart When You’re in a Time Crunch
How Many Steps You Should Take Daily
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In 2011, a study found that a healthy human can take anywhere from 4,000 to 18,000 steps per day and that 10,000 steps per day are a good target for healthy adults.
But what does that actually mean in terms of activity level? Let's break it down:
- Sedentary: fewer than 5,000 steps per day.
- Moderately Active: between 7,500 and 9,999 steps per day.
- Highly Active: 12,500 steps or more per day.
Keep in mind that these are just general guidelines, and your step goal should be tailored to your individual fitness goals.
Related: 20 Dangerous Things Your Doctor Wants You to Stop Doing
How Many Steps You Need to Take for Weight Loss
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If shedding a few pounds is your ultimate goal, you'll want to aim for at least 10,000 steps a day.
Sure, the magic number may vary based on factors like your age and diet, but one study found that hitting 15,000 steps per day is associated with a lower risk of metabolic syndrome.
And if you're thinking, '15,000 steps? You must be kidding me,' don't worry, reaching 10,000 steps will still help you achieve your weight loss goals.
Related: 20 Crucial Questions Your Doctor Wishes You Would Ask
How Many Steps You Need to Take for Optimal Fitness
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Want to level up your fitness game? First things first, you need to know where you stand. Invest in a pedometer to track your steps or use your trusty smartphone's built-in step counter.
Next, set a goal for yourself to beat your current step count by 500 to 1000 steps. Then, raise the bar again and repeat the process until you're hitting 10,000 steps a day.
If you're starting from a low step count (under 5,000), baby steps are the way to go. Start by adding 250 steps per day (or every other day) the first week and gradually increase to 500 steps until you reach the 10,000 mark.
Once you've reached your goal of 10,000 steps a day, you have the choice to either keep it at that level or keep pushing yourself to the ‘highly active’ category.
How Many Steps You Need to Take to Maintain Your Fitness Level
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If you're already hitting your step goals and feeling pretty good about it, maintaining your current fitness level might be just fine for you.
But don't get too comfortable just yet—you need to make sure you're meeting the minimum aerobic exercise guidelines set by the CDC. Adults need a minimum of 150 minutes of moderate-intensity aerobic activity each week or half an hour of activities like walking, 5 days a week.
- Bonus: your exercise time counts towards your daily step count, so you're getting double the benefits!
Step up Your Step Game With These Walking Tips
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Now that you know your step goals, here are a few creative ways to incorporate more walking into your day:
- Take a daily stroll.
- Walk for short periods of time at different parts of the day.
- Walk during your kids' activities instead of sitting.
- Talk to coworkers in person instead of messaging or emailing.
- Turn your phone calls and meetings into walking meetings.
- Take the stairs up and down.
Make a commitment
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So, there you have it, the magic number of steps you need to hit to shed those unwanted pounds. But remember, the key to success is about making a commitment to put your health first and finding ways to make walking a fun and enjoyable part of your daily routine.
Without a doubt, hitting your step count every day takes a lot of dedication and discipline. But let's be real, motivation might come and go. So if you're struggling to stay on track, try replacing motivation with discipline, which is key to staying on track and achieving your goals, even on days when motivation is low.
And don't forget, it's not just about hitting the number, it's about enjoying the journey too!
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