The World Health Organization (WHO) recommends 10,000 steps a day to stay in shape. According to the latest study, that of Insurers Prevention, which presents for the 4th consecutive year its barometer of the physical activity of the French, the 1,077 adults aged 18 to 64 who answered the questionnaire are far from the account. They made an average of 7,525 steps per day in 2015 … The French move less and less, and sedentary lifestyles increase. The 10,000 steps remains a goal not achieved for three-quarters of French (78%)
The ten thousand steps were first popularized by Japanese pedometers in the 1960s under the name of “manpo-kei”, which means “10,000 steps”. Today, being a day is a popular goal, as some research has been linked to other healthy behaviors, which can lead to a decrease in chronic diseases such as diabetes, metabolic syndromes and heart disease, according to Michael Roizen, doctor at Cleveland Clinic.
Although Centers for Disease Control and Prevention do not specifically recommend 10,000 steps per day, people are recommended to do at least 150 minutes of moderate activity per week (30 minutes per day) as well as two days or more. muscle building.
According to Neil Johannsen, an assistant professor at the Kinesiology School at Louisiana State University, some research shows that adults who aim for 150 minutes a week make about 7,500 steps a day.
The benefits of the 10,000 steps can be significant. Roizen points out that a recent study found that postal workers in Glasgow, Scotland who walked 15,000 steps a day had fewer risk factors for heart disease than colleagues who sat all day.
Although the study published in The International Journal of Obesity, does not refer to the 10,000 steps, 15,000 steps are pretty close, said Roizen.
At the end of the day, whether you’re walking 8,000 or 13,000 steps a day, it’s essential to move, he says.
Decrease in blood pressure, 39% decrease in risk of developing breast cancer or colorectal cancer. Regular physical activity is also beneficial for diabetes (with a 34% lower risk), overweight and lessening the threat of heart attack. Better still, the risk of death is reduced by 15% with fifteen minutes of walking a day.
Here’s an overview of how you can get started:
Get a pedometer
Pedometers not only monitor physical activity, but also help people interested in physical activity stay motivated, said Johannsen.
“Most people start a program and miss a week because of life and they give up,” he said.
Even though 10,000 steps may seem unfeasible, it’s easier than you think. Johannsen recommends the following:
Whether at work or at the grocery store, park your vehicle a little further to take extra steps.
Get up and move for 5-10 minutes every hour at work. Johannsen said people should take time to move to work so they are not sedentary for long periods of time. “
Gradually increase your steps
For those who are far from 10,000 steps a day, the goal should be to gradually increase the number of steps you take each day, said Johannsen.
“If you are sedentary, the goal of physical activity is to reduce sedentary time,” said Johannsen. “If you sit there behind a desk, aim for 3,000 or 4,000 steps, which is actually higher than what the most sedentary people do for physical activity.”
To avoid injury, gradually increase your steps.
“The goal is to just do four more steps today compared to yesterday,” said Roizen.