How many steps can you typically take in a 20-minute walk. What are the health benefits of a daily 20-minute walk. How does walking impact weight loss and overall fitness. What factors affect the number of steps taken during a 20-minute walk.

The Step Count of a 20-Minute Walk: Breaking Down the Numbers

When it comes to walking, one of the most common questions is: how many steps can you take in a 20-minute walk? The answer isn’t as straightforward as you might think, as it depends on several factors.

On average, a person takes about 2,000 steps to walk one mile. In a 20-minute walk, most people can cover between 1 to 1.5 miles, which translates to approximately 2,000 to 3,000 steps. However, this can vary based on your walking speed, stride length, and terrain.

• Slow walk (2 mph): ~1,800-2,200 steps
• Moderate walk (3 mph): ~2,500-3,000 steps
• Brisk walk (4 mph): ~3,300-3,800 steps

It’s important to note that these are estimates, and your actual step count may differ. Using a pedometer or fitness tracker can give you a more accurate count of your steps during a 20-minute walk.

The Calorie-Burning Potential of a 20-Minute Walk

Walking for 20 minutes can be an effective way to burn calories and support weight loss efforts. But how many calories does a 20-minute walk actually burn?

The number of calories burned during a 20-minute walk depends on factors such as your weight, walking speed, and terrain. On average, a person weighing 160 pounds (72.5 kg) can burn approximately:

• 85-90 calories during a slow walk
• 100-110 calories during a moderate walk
• 120-130 calories during a brisk walk

While these numbers might seem small, they can add up over time. Consistently walking for 20 minutes daily can contribute to weight loss and improved overall fitness when combined with a balanced diet.

Health Benefits of a Daily 20-Minute Walk: More Than Just Steps

The benefits of a daily 20-minute walk extend far beyond just burning calories. Regular walking can have a profound impact on your overall health and well-being.

Cardiovascular Health

Walking for just 20 minutes a day can significantly improve your cardiovascular health. It helps lower blood pressure, reduce bad cholesterol levels, and increase good cholesterol levels. But how exactly does this short walk benefit your heart?

When you walk briskly, your heart rate increases, promoting better blood flow throughout your body. This improved circulation helps strengthen your heart muscle, making it more efficient at pumping blood. Over time, this can lead to a reduced risk of heart disease, stroke, and other cardiovascular issues.

Mental Health and Cognitive Function

The benefits of a 20-minute walk aren’t limited to physical health. Regular walking can also have a significant impact on your mental well-being and cognitive function.

Walking releases endorphins, the body’s natural “feel-good” hormones, which can help reduce stress, anxiety, and symptoms of depression. Additionally, the rhythmic nature of walking can have a meditative effect, promoting mental clarity and reducing mental fatigue.

Studies have shown that regular walking can also improve cognitive function, particularly in older adults. It may help preserve memory and thinking skills, potentially reducing the risk of cognitive decline and dementia.

Walking for Weight Loss: Creating an Effective Strategy

While a 20-minute walk is beneficial, how can you maximize its potential for weight loss? Here are some strategies to consider:

1. Increase intensity: Try incorporating intervals of brisk walking or even light jogging into your 20-minute routine.
2. Add inclines: Walking uphill or on a treadmill with an incline can increase calorie burn and engage more muscles.
3. Extend duration: As your fitness improves, consider gradually increasing your walking time to 30 or even 45 minutes.
4. Frequency matters: Aim for daily walks to maximize benefits and create a consistent habit.
5. Pair with strength training: Combining walking with resistance exercises can boost metabolism and enhance weight loss.

Remember, weight loss is primarily driven by calorie deficit. While walking contributes to this, it’s crucial to pair your exercise routine with a balanced, nutritious diet for optimal results.

Factors Affecting Step Count in a 20-Minute Walk

The number of steps you take during a 20-minute walk can vary significantly based on several factors. Understanding these can help you set realistic goals and track your progress more accurately.

Walking Speed

Your walking speed is perhaps the most significant factor affecting your step count. A faster pace naturally leads to more steps in the same time frame. But what’s considered a “good” walking speed?

• Casual walking: 2-3 mph
• Brisk walking: 3-4 mph
• Speed walking: 4-5 mph

The Centers for Disease Control and Prevention (CDC) defines brisk walking as a pace of 3 mph or faster, which is about 20 minutes per mile. This pace is recommended for maximum health benefits.

Stride Length

Your stride length, or the distance between each step, can significantly impact your step count. Factors affecting stride length include:

• Height: Taller individuals generally have longer strides.
• Leg length: Longer legs typically result in longer strides.
• Fitness level: More experienced walkers often have longer, more efficient strides.
• Terrain: Uneven or hilly terrain can affect stride length.

On average, a person’s stride length is about 2.1 to 2.5 feet. However, this can vary widely from person to person.

Terrain and Environment

The surface you’re walking on and your surroundings can greatly influence your step count. How do different terrains affect your walking?

• Flat, smooth surfaces (like sidewalks) allow for consistent, efficient strides.
• Uneven terrain (like trails) may shorten your stride and slow your pace.
• Uphill walking typically results in shorter strides but increased effort.
• Downhill walking can lengthen strides but requires careful foot placement.

Additionally, environmental factors like wind resistance or crowded areas can impact your walking speed and, consequently, your step count.

Incorporating 20-Minute Walks into Your Daily Routine

Making time for a 20-minute walk each day might seem challenging, but with some creative planning, it’s achievable for most people. Here are some strategies to help you incorporate regular walks into your daily routine:

Morning Wake-Up Walk

Starting your day with a brisk 20-minute walk can energize you for the day ahead. It can help regulate your circadian rhythm, improve mood, and boost metabolism. Consider waking up 20 minutes earlier to fit in this invigorating morning routine.

Lunch Break Stroll

Use part of your lunch break to take a quick walk. This can help clear your mind, reduce work-related stress, and provide a much-needed midday energy boost. Plus, it’s a great way to get some fresh air and sunlight exposure.

Evening De-stress Walk

An evening walk can be an excellent way to unwind after a long day. It can help you transition from work mode to relaxation mode, improve sleep quality, and provide an opportunity for reflection or meditation.

Walking Meetings

If your work allows, consider turning some of your meetings into walking meetings. This can increase creativity, improve focus, and help you reach your daily step goal while being productive.

Active Commuting

If possible, incorporate walking into your daily commute. You could park your car further away from your workplace or get off public transport a stop or two early and walk the rest of the way.

Remember, consistency is key. Try to make your 20-minute walk a non-negotiable part of your daily routine, regardless of the time you choose to do it.

Tracking Progress: Tools and Techniques for Measuring Your Walks

In our digital age, numerous tools and techniques are available to help you track your walking progress. But which ones are the most effective, and how can you use them to optimize your 20-minute walks?

Pedometers and Fitness Trackers

Pedometers and fitness trackers are popular tools for counting steps and monitoring physical activity. These devices can provide valuable data, including:

• Step count
• Distance covered
• Calories burned
• Active minutes
• Heart rate (in more advanced models)

Many fitness trackers also sync with smartphone apps, allowing you to view your progress over time and set personalized goals.

Smartphone Apps

If you don’t want to invest in a separate device, numerous smartphone apps can track your walks using your phone’s built-in sensors. Popular options include:

• Google Fit
• Apple Health
• Map My Walk
• Strava

These apps often provide additional features like route mapping, community challenges, and integration with other health and fitness apps.

Manual Tracking

While not as precise as digital methods, manual tracking can still be effective. You could:

• Use a stopwatch to time your walks
• Keep a walking journal to record your daily walks
• Use landmarks to estimate distance

Manual tracking can be particularly useful for monitoring subjective factors like how you feel during and after your walks.

Using Data to Improve Your Walks

Regardless of the tracking method you choose, the key is to use the data to improve your walking routine. Here’s how:

1. Set realistic goals based on your current activity level
2. Gradually increase your step count or walking speed over time
3. Use your data to identify patterns and optimize your walking schedule
4. Celebrate milestones to stay motivated

Remember, the goal isn’t just to accumulate steps, but to improve your overall health and fitness. Use your tracking data as a tool to support this broader objective.

Overcoming Obstacles: Staying Consistent with Your 20-Minute Walks

While a 20-minute walk might seem simple, maintaining consistency can be challenging. Various obstacles can interfere with your walking routine. How can you overcome these barriers and stay committed to your daily walks?

Weather Challenges

Inclement weather is a common deterrent to outdoor walks. Here are some strategies to keep walking, rain or shine:

• Invest in appropriate gear: A good raincoat or warm layers can make walking in various weather conditions more comfortable.
• Have indoor alternatives: Use a treadmill or walk in place while watching TV during extreme weather.
• Explore indoor locations: Shopping malls or indoor tracks can provide a climate-controlled walking environment.

Time Constraints

Busy schedules can make it challenging to find 20 consecutive minutes for a walk. Try these time-management strategies:

• Break it up: Two 10-minute walks can be just as beneficial as one 20-minute walk.
• Multitask: Combine your walk with other activities, like listening to audiobooks or making phone calls.
• Prioritize: Schedule your walk like any other important appointment.

Motivation Struggles

Staying motivated can be difficult, especially when results aren’t immediate. Here’s how to keep your motivation high:

• Set achievable goals: Start small and gradually increase your goals as you progress.
• Find a walking buddy: Social support can increase accountability and make walks more enjoyable.
• Reward yourself: Celebrate your consistency with non-food rewards.
• Mix it up: Vary your walking routes to keep things interesting.

Physical Limitations

If you have physical limitations or health concerns, consult with your healthcare provider before starting a new walking routine. They can provide personalized advice and may suggest modifications to make walking safer and more comfortable for you.

Remember, consistency is more important than perfection. Even if you miss a day or don’t quite reach 20 minutes, any amount of walking is beneficial. The key is to keep moving forward, both literally and figuratively, in your health journey.

What Walking for Just 20 Minutes Does to Your Body, Says Science — Eat This Not That

It’s the simplest workout you can do, but that doesn’t make it any less effective. Heading out for a daily walk—even if it’s as short as 20 minutes—offers a range of benefits that impact your mind, your heart, your muscles, and ultimately your lifespan. After all, as Robert Sallis, M.D., a physician and sports medicine doctor with Kaiser Permanente, explained to Consumer Reports: “Walking is the most studied form of exercise, and multiple studies have proven that it’s the best thing we can do to improve our overall health, and increase our longevity and functional years.”

Not sold yet? Read on, because here are just some of the things that happen to your body when you choose to take a 20-minute stroll every day. (Remember: To maximize the health benefits, make it a brisk walk.) And for more knowledge to help you get the most out of your walk, make sure you’re avoiding the Major Mistakes You Shouldn’t Make While Walking, Say Experts.

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A brisk 20-minute walk should take you roughly one mile and require you to walk somewhere between 2,000 and 3,000 steps, resulting in a calorie burn of roughly 90 to 110 calories. (Every walk, know that you’re essentially burning the equivalent of a bag of Lay’s potato chips!) By making sure that you’ll walking briskly, your heart will kick into gear to increase your blood flow to your muscles, and you’ll maximize your calorie burn. Over time, the resulting benefits will include better cardiovascular health, better cholesterol levels and blood pressure, and less inflammation. And for more reasons why you should walk more every day, make sure you’re aware of the One Major Side Effect of Sitting on the Couch Too Much, Says New Study.

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A big study published in 2015 in The American Journal of Clinical Nutrition found that a brisk 20-minute walk every day could reduce your risk of death by upwards of 30%. Among the participants of the study, those who lived otherwise sedentary lives and simply adopted a short daily walk experienced the most dramatic benefit of all of the groups studied. “The greatest reductions in all-cause mortality risk were observed between the inactive and the moderately inactive groups across levels of general and abdominal adiposity,” conclude the researchers, “which suggests that efforts to encourage even small increases in activity in inactive individuals may be of public health benefit.”

In other words, simply getting off the couch for a short walk has a major impact on your lifespan. And don’t forget to sign up for our newsletter to get the latest wellness news delivered straight to your inbox!

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According to research by the University of Georgia and published in the journal Psychotherapy and Psychosomatics, going for a 20-minute walk for just three days a week for six weeks can result in 20% more energy levels and less feelings of fatigue.

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A new study published in the journal Scientific Reports says you should walk for the sake of enhanced creativity. What’s more, the more you walk, the more creative you’ll be. “The most active of the volunteers proved to be also the most creative, especially if they often walked or otherwise exercised moderately,” explained The New York Times. Bonus: The study also noted that the more active you are, the more likely it is you’ll be a happier person overall. Win-win!6254a4d1642c605c54bf1cab17d50f1e

“A brisk walk, bike ride, or a few rounds of bodyweight exercises can do the trick [enhancing your sleep], as long as you’re doing it for at least 20 to 25 minutes a day,” Dana Santas, C.S.C.S., E-RYT, a top trainer, professional sports mind-body coach, and health contributor for CNN, recently told the network.

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You’ll have to go farther on foot to reap the full benefits of this one, but according to a major study from 2011 of 7,740 women and 4,564 men, a research team led by the Department of Nutrition at Harvard’s School of Public Health found that “a brisk one-hour daily walk” can actually reduce your body’s genetic “influence toward obesity. “

The study found that sitting and watching TV for up to two hours every day actually exacerbated the effects of your obesity-relevant genes by up to a quarter. One hour on foot, meanwhile, provide to be the equivalent of turning those genes off. And for more great fitness advice, make sure you know The Single Most Effective Way to Work Out Every Day, Say Psychologists.

William Mayle

William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics. Read more about William

How many steps is a 20-minute walk?

It depends on how fast you walk. Generally speaking, it takes about 2,000 steps to equal one mile, so if you were to cover two miles in 20 minutes, you would need to take about 4,000 steps. However, if you were to take a leisurely stroll and cover the same distance in 20 minutes, you might only take about 3,000 steps.

Speed up your steps and you could realistically take 5,000 steps in 20 minutes.

Table of Contents

Is 20 minutes of walking a day enough?

Overall, 20 minutes of walking a day is a reasonable starting goal for physical activity, but it is important to recognize it may not be enough depending on individual circumstances. In order to stay healthy and meet the recommended amount of daily physical activity, the U.

S. Department of Health and Human Services recommends adults should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week. As walking is considered a moderate-intensity activity, 20 minutes would make up slightly more than 1% of the recommended weekly activity.

In order to meet the full recommendation, at least 40 minutes of daily exercise would be necessary. That being said, it is important to recognize any amount of physical activity is better than none and provides numerous physical and mental health benefits.

20 minutes of walking a day can have a lot of positive impacts on an individual’s health and can be an excellent place to start any exercise regimen.

Will walking 20 minutes a day help lose weight?

Yes, walking 20 minutes a day can help you lose weight over time. Regular physical activity is essential for healthy weight maintenance, and walking is a great way to get exercise without having to join a gym or buy expensive equipment.

Studies have shown that walking 20 minutes a day can help you burn calories and reduce body fat, as well as improve your overall physical and mental health. Walking can also help manage your stress levels, as well as lower your risk of heart disease, stroke, and type 2 diabetes.

Additionally, walking can make you feel more energized and put you in a better mood. To make the most of your 20-minute walk each day, ensure that you set a goal and have a plan – such as jogging the first five minutes, walking the next ten, and jogging the last five minutes.

You can also vary the intensity and find different paths each day. With consistency and determination, you’ll soon start to reap the rewards of walking 20 minutes a day.

How much walking per day is healthy?

Walking is a great form of exercise and is considered one of the best preventive measures to maintain good health. The amount of walking you should do per day will depend on your lifestyle and health goals.

Generally, the American Heart Association recommends that adults stay active and get at least 150 minutes of moderate activity per week, which can include brisk walking. This means that adults should walk at least 22 minutes each day, or 3000 steps.

If you have specific fitness goals and want to increase your walking endurance, you can aim for a minimum of 10,000 steps per day. Depending on your current fitness level, you may need to slowly build up to this amount.

Remember to take breaks when you need them, adjust your routine according to the weather, and stretch before and after your walk for best results.

Is a 20 minute walk healthy?

Yes, a 20 minute walk is healthy! Not only is it a great form of exercise, but walking has many benefits. Studies have shown that walking for only 20 minutes per day can improve cardiovascular health, help your blood pressure stay within the healthy range, and reduce the risk of heart disease.

Walking is also great for mental health, as it can reduce stress, improve sleep, and people who walk often report a better mood overall. It’s low impact, so it’s gentle on the joints, and can be done indoors or outdoors, so weather conditions won’t interfere with your plans.

Walking is free, and easily accessible for everyone, making it a great exercise for people of all ages, abilities, and fitness levels.

Is walking 20 minutes in the morning good?

Walking for 20 minutes in the morning is an excellent way to start the day. Walking can provide numerous health benefits, such as improved physical and mental well-being, stress relief and increased energy levels.

Walking at a moderate pace of around 3 miles per hour can help to reduce the risk of heart disease, stroke and other chronic conditions. It can also help to improve posture and balance, strengthen bones and muscles and reduce stress levels.

Walking can also help to boost metabolism, which can help to burn calories and lead to weight loss. Walking every morning can help to increase energy levels, improve your physical and mental wellbeing, and can help to start the day off right.

How Far Can I Walk In A Walking Boot

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How Far Can I Walk In A Walking Boot

Is it better to walk faster or longer?

The answer to this question will ultimately depend on a variety of factors, such as your overall fitness level, current physical condition, the environment you are walking in, and the purpose of your walk.

If you are just out for a casual stroll, then walking at a comfortable pace for a longer period of time may be more ideal. On the contrary, if you are trying to get in a good workout, or seek to get a certain distance faster, then walking faster might be the better option.

In terms of health benefits, walking at a faster pace has been shown to burn more calories and can help with weight loss. It can also help improve cardiovascular health, as well as improve coordination and balance.

Additionally, walking faster may help reduce stress and may even help to improve your mood!.

That said, if you are a beginner or are just starting to incorporate walking into your fitness routine, then you may want to start off with a longer, slower walk. This will help you to get acclimated to the exercise and to build up the necessary strength and endurance.

As you become more comfortable, you may increase your speed and the distance you walk.

In general, it is important to listen to your body’s signals and determine the right type of walking regimen for you. This could mean walking faster and for a shorter time or walking slower and for a longer time; the key is to find the right balance that works best for you.

How long does it take to see results from walking?

It depends on how frequently and intensely you are walking. Generally, within two to three weeks of regular, moderate-intensity exercise, people typically start to feel the benefits of walking. Initial physical changes may include improved blood pressure, enhanced muscular toning and increased energy levels.

As you increase your weekly walking mileage and difficulty, you may see further improvements in aerobic capacity, muscular strength and weight loss.

The time frame for seeing physical changes from walking can vary depending on the individual, but it is important to stick with it and be consistent. Developing a regular walking routine can not only help you reap more physical benefits, but it can also reduce emotional stress and enhance mental performance.

With regular walking and lifestyle changes, you should begin to optimally enjoy the health improvements over a few months.

Is walking 3 miles a day enough exercise?

No, walking 3 miles a day is not enough exercise. While incorporating a regular walking routine into your weekly exercise schedule can be beneficial, it likely won’t be enough on its own to provide effective physical health benefits.

According to the Centers for Disease Control and Prevention, adults should aim to complete at least 150 minutes of moderate-intensity aerobic physical activity per week, or 75 minutes of vigorous-intensity aerobic physical activity per week.

This equates to 20-30 minutes of aerobic physical activity, five days per week.

In addition to this, adults need to incorporate strength training into their overall exercise routine at least two days per week. Strength training is important for maintaining and improving muscle mass, strength, and bone density.

You may think of strength training as lifting weights, however there are many low or no-impact strength training exercises that you can do, such as yoga, Pilates, and push-ups.

Overall, walking 3 miles per day could be the first step of a comprehensive exercise routine, but it is important to add other forms of activity to receive the maximum physical health benefits.

How much should I walk a day for my age?

The amount of exercise you should get each day depends on your age and individual activity level. Generally speaking, the U. S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.

For children ages 6–17, they recommend at least one hour of physical activity per day. If you are of this age group, it is best to aim for the 1 hour of physical activity per day.

If you are an adult over the age of 65, the Centers for Disease Control and Prevention recommends that you should participate in at least 30 minutes of moderate physical activity on most days and try to increase the frequency or amount of exercise over time.

From climbing stairs to walking or dancing, there are lots of activities you can participate in that will help you stay in shape and promote a healthy lifestyle. For older adults, try to aim for 30 minutes of physical activity per day to help maintain a healthy lifestyle.

It is important to note, however, that the amount of physical activity that works best for you is highly dependent on your age, activity level, and overall health and fitness goals. Before starting a new exercise program, be sure to consult with your healthcare provider to make sure it is a safe and appropriate activity for you.

How long should it take to walk 10,000 steps?

It depends on a few factors. Generally speaking, it should take the average person approximately one hour to walk 10,000 steps. However, this can vary depending on the speed and intensity of the walk.

If you are walking at a brisk pace and actively pushing yourself, you may be able to complete 10,000 steps in a shorter period of time. On the other hand, if you are taking a leisurely stroll, it may take longer.

Additionally, factors such as terrain and terrain changes, carrying any kind of weight, and climate can all play a role in how long it takes to complete 10,000 steps.

How long should you walk a day?

The amount of walking that you should do each day will depend on your goals and current physical activity levels. Generally speaking, the recommendation is to walk for at least 150 minutes each week at a moderate intensity – which is equivalent to 30 minutes of walking five days a week.

This amount of walking can help reduce the risk of chronic diseases, improve cardiovascular health, and help maintain a healthy weight. However, if you are looking to lose weight, or improve your cardiovascular or muscular endurance, then you may need to increase the amount of walking you do each day.

Aiming for 10,000 steps per day is a goal that many people strive for and is a great way to increase daily physical activity and overall health.

How many steps to burn 500 calories?

The number of steps it takes to burn 500 calories varies greatly depending on several things, including body weight, intensity of the exercise, and type of activity. According to research, a person of average weight (150-160 pounds) burns around 100 calories per mile at a moderate pace.

This means that it would take approximately 5 miles of walking or jogging to burn 500 calories.

If you are doing more intense or higher-impact activities, like running or aerobics, then it will take fewer steps. For example, you’ll need to cover a little more than 3 miles of running or about 48 minutes of high-intensity exercise like aerobics or HIIT to burn 500 calories.

If you are doing a lower-impact activity, like biking or swimming, then it will take more steps to burn 500 calories. For instance, you’ll need to cover about 6 miles of cycling or about 75 minutes of swimming (about 80 laps) to burn 500 calories.

Overall, it’s important to remember that the number of steps it takes to burn 500 calories can vary widely, as various factors can affect the number of calories burned during exercise.

How many minutes is 1 000 steps?

Assuming an average stride length of approximately 2. 5 feet (30 inches) per step, then 1,000 steps would equate to approximately 2,500 feet (25,000 inches) in walking distance. This is the equivalent of 416.

667 minutes or 6. 94 hours of walking distance, depending on the individual’s walking speed.

Can you walk 10,000 steps in 30 minutes?

No, it is not physically possible to walk 10,000 steps in 30 minutes. According to Harvard Health Publishing, it takes approximately 30 minutes for the average person to walk 5,000 steps, meaning 10,000 steps would take an hour.

For someone who walks at a moderate pace of 3mph, 10,000 steps would come out to 4. 2 miles, and take longer than 30 minutes to complete. Furthermore, achieving a goal of 10,000 steps in 30 minutes would require an average speed of 13.

3 mph, which is significantly faster than the average walking speed. If you wanted to reach this goal, it would be best to incorporate different types of activities that would optimally target cardio and/or strength training, such as running or weightlifting, in order to increase your workout intensity and help you reach the 10,000 step goal in 30 minutes or less.

How many steps do you need to take per day to lose weight

Do you want to get rid of excess weight, have a toned body, but because of work you don’t have enough time and energy for jogging and strength training? Fortunately, there is a convenient way to burn fat that does not require excessive effort – walking. But to really lose weight with walking, you need to take at least 10,000 steps a day, you say? Is it really? “If your goal is to burn fat, walking should be part of your daily routine. This exercise is good for overall health and wellness. But in walking for weight loss – is not about the number of steps, but the quality of the ,” says celebrity personal trainer Scott Leidler. Research confirms his words: regular walking does indeed help reduce the risk of developing type 2 diabetes, cardiovascular disease and age-related dementia by about 15%. In addition, walking is an affordable sport with a minimum investment, at least you won’t have to spend money on a subscription to a fitness club.

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However, many people keep track of their steps by betting on their number and distance. But the key to losing weight with walking, as with many things in life, is quality, not quantity. “If your goal is fat loss, I would recommend aiming for 5,000-7,000 quality steps at a fast pace. Preferably in rough terrain,” says Leidler. Why? Because speeding up a walk or climbing a mountain will increase your heart rate – that’s when you start burning calories. “When your heart rate reaches 100-120 beats per minute, depending on your age (or about 60-70% of your maximum heart rate, which is 220 minus your age), you enter the so-called fat burning zone, where fat is used as the main source of energy,” Leidler explains.

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What is quality walking for fat loss?
Walking at a speed of 4-5 km per hour (or 20 minutes for 1. 5 km) can burn up to three calories per minute – that’s about 80-90 calories for a 30-minute walk.

What does a beginner need to learn to walk?
“If you were to run a half marathon and start your first training plan, chances are you would be investing in new running shoes – so why not look into your walking shoes as well,” asks the trainer? At the initial stage of training, you will not interfere with a good instructor who will show you the correct sports walking techniques and help you avoid the risks of shin injuries and other health problems. And, of course, a motivating music playlist.

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Post by Romee Strijd (@romeestrijd) 12 Apr 2018 at 1:43 PDT

5 easy ways to increase your walking time:
1. Coach Scott Leidler’s top tip: Use less transportation and walk wherever possible. Of course, it is impossible to completely abandon the car and the subway, especially on the way to work, but it is quite possible to reduce the amount of transport in your life. Here are some tips to increase your walking time.

2. Don’t take lunch to office . The lack of ready-made food will motivate you to take a break for lunch and take a walk in search of it to the nearest supermarket, cafe, or home if you live close to work.

3. Increase your water intake . Try to drink a certain amount of water every hour at work, say half a glass. Set a timer to remind yourself to get up and walk over to the office cooler to refill your glass. Two useful things in one action.

4. Follow the “social walk” rule . Instead of collapsing on the couch upon returning from work and mindlessly scrolling through your Instagram feed, try doing it while walking. Every time you want to check social media, get up and walk around until you’re done. Trainer’s Note: Remember to take your eyes off your phone and look around, whether you’re crossing a street or driving down a busy street.

5. Forget the elevator.

Forget 10,000 steps, there’s a better way to keep fit

• Michael Mosley
• BBC

January 31, 2018

90 002 Subscribe to our newsletter “Context”: it will help you understand the events .

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Image caption,

Have you already walked 10,000 steps?

You can’t even walk a quarter of the last time without bumping into someone checking on their gadget how much is left to stomp up to the cherished 10,000 steps a day. But is the game worth the candle? And where did this number come from?

You may be surprised, but it originated from a 1960s marketing campaign in Japan.

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  The device was called Manpo-Kei, which means “10,000 step meter” in Japanese.

  This was one of the first pedometers. It was based on the work of Dr. Yoshiro Hatano, a young scientist from the University of Kyushu.

  Dr. Hatano was worried that, along with the fashion to watch baseball, the Japanese were adopting their sedentary lifestyle from the Americans. He decided to help his compatriots become more physically active.

  Image copyright, Getty Images

  Image caption,

  Is 10,000 steps a day better or 3 short but vigorous walks?

  Yoshiro Hatano calculated that if he could convince his Japanese friends to increase their daily steps from the usual four to ten thousand, they would burn an additional 500 kilocalories daily and thus remain slim.

  This is how the “10,000 steps a day” system was born. And it was a big marketing success.

  But is it still the most effective way to improve physical fitness?

  “My sport is knitting”

  In preparation for The Truth About Weight Loss, I traveled with Professor Rob Copeland from Sheffield Hallam University to a factory in Sheffield.

  We decided to conduct a small experiment and compare the effectiveness of “10,000 steps” with another program – Active 10.

  Active 10 does not count steps. You just need to walk briskly three times a day for 10 minutes.

  Each of the volunteers who agreed to help us had their own reasons to get in shape.

  Image caption,

  Some of the volunteers who agreed to take part in the experiment

  “I realize that I’m not as thin as I used to be, I’ve gained a lot of weight,” David, one of the volunteers, told us.

  “Now I only practice knitting,” Julie admitted.

  Nathan’s six-year-old daughter inspired the experiment: “She runs so fast, and I run so slowly that I can’t catch her.”

  We gave the volunteers activity sensors and observed not only what they did, but also how hard they tried.

  Some were given the task of walking every day for 10,000 steps (about 8 kilometers), others were simply given a quick walk three times a day for 10 minutes (equivalent to about 2.5 km or 3000 steps).

  The pace of walking for the second group was given as follows: “You need to walk so fast that you can talk, but it was impossible to sing on the move.”

  Vigorous walking

  The results of the first group showed that two out of three volunteers could walk 10,000 steps a day. But they had to make extra efforts for this.

  The second group called the task quite simple. They would get together and go out for short, vigorous 10-minute walks during the workday.

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  Video caption It turned out to be more difficult than taking three small active walks. But what technique was more effective for health?

  When Professor Copeland analyzed the volunteers’ activity sensors, the results were telling.

  “In the Active 10 group, the total volume of high and moderate physical activity was 30% more than in the 10,000 steps group, despite the fact that the first group moved less in time,” said the professor.

  “Moderately intense exercise on your body has the most beneficial effect on health,” says the scientist.

  Smaller is better, but more active

  Active 10 group members moved less in total than the 10,000 steps group, but their heart rate accelerated more often and they felt real exertion.