Walking for fitness, focusing on "quality" rather than "quantity", 10,000 steps a day is not suitable for all people.
In the marketing plan, they investigated the average Japanese people walk about 4 ~ 5000 steps a day, so it is simple and brutal to double the value, claiming that "10,000 steps a day, the body more healthy" concept.
Later, the UK has conducted a related study, which found that "10,000 steps a day" is not as good as walking fast for thirty minutes. And in thirty minutes, normal people walk fast about only four thousand steps. Why is the fitness effect of fewer steps better than that of more steps? This is because it takes a long time to walk, just simply pile up the number of steps, to become used in the circle of friends to show off the value, often not up to the fitness needs of the exercise intensity.
We've been emphasizing the need for 30 minutes of moderate-intensity exercise as an effective way to do aerobic exercise. What is "moderate intensity exercise"? There are two indicators, one is breathing faster, you can talk "out of breath" but you can't sing a whole sentence. The second is a faster heart rate, which will be about 170 minus your age. At the same time the body sweats more.
So it took two hours to walk 10,000 steps, not a drop of sweat on the body, not as good as half an hour of fast walking 4,000 steps of fitness. Normal people walking speed of 3 to 4 kilometers per hour, want to achieve the effect of fitness, the usual speed needs to be more than 6 kilometers per hour to be able to.
The human body's joints in weight-bearing exercise will be worn, but the joint capsule will continue to produce lubricating fluid, wear and tear of the cartilage will continue to be repaired, but the ability to repair this joints will decline with age. If the elderly over-exercise, walking too much, the wear and tear of the joints will be too late to repair, the result is that the cartilage is more and more thin, joint damage.
So, our joints every day to use is a "number" of limitations, and varies from person to person, young people "times" more, to 10,000 steps no problem. For the elderly, a safer number of steps is about six thousand steps a day. Accelerated walking speed than walking more fitness effect is better, but also to protect their joints.
Keep exercising at a moderate intensity for more than 30 minutes a day, preferably all at once. Continuous exercise can play an effective role in lowering blood sugar, blood lipids and high blood pressure. The thing to note when exercising is that everyone's physical condition is different, so don't overwork yourself by pursuing speed.
Young people walk faster, 30 minutes to walk four thousand or five thousand steps. And the elderly walking speed is slower, 30 minutes to walk about three thousand steps, can almost reach the "moderate intensity exercise". Don't be greedy and greedy, exercise is a thing of persistence, every day insist on exercise than once exhausted more effective.
To summarize, "walking 10,000 steps a day" is not exactly the right way to exercise and fitness, and is not suitable for everyone. Ensure that the intensity and maintain the time, is the right way to exercise fitness. Walking is a simple and easy way to exercise, in addition, you can also choose to ride, swimming, square dance and other sports. Don't stare at the steps list every day, effective and safe exercise is what we need.
Around 6000-15000, there are good results. Walking is the best exercise, can fully exercise the whole body muscles, enhance the function of the heart muscle, effectively reduce the body fat rate, so that the bones are strengthened, can effectively prevent a variety of chronic diseases.