Studies have shown that adults generally take about 8,000 steps every day, and these 8,000 steps are basically low-intensity and have little effect on promoting health. If you exclude these 8000 steps, in fact, only about 2000 steps out of 10000 steps a day are relatively effective exercises, which is really too few.
If you wear a bracelet all day, you may find that your steps have exceeded 65,438+100,000 at night, and as a result, you give up the exercise you originally planned to do at night, which is not good for your health.
Therefore, although the pedometer can really calculate your daily walking amount, from the perspective of health gain, it is of little significance to simply look at the number of steps without considering the intensity ~
As can be seen from the figure, the exercise intensity can only reach the standard if it is above 1 10 steps per minute.
When the intensity of exercise is determined, the recommended amount of exercise per day can be better determined. In addition to daily walking, we should take at least 3300 steps every day to have better health benefits.
So how to implement daily life? ?
Generally speaking, strength training is a better way to exercise and improve health, and moderate-intensity walking is a better training supplement. ? Because walking itself is not strong, if you want to achieve better health gains by walking, it is recommended to walk for 30 minutes every day, about 2 kilometers. Young people can choose to take two more subway stations during commuting, while the elderly can set aside some time for walking exercise. ? In addition, for elders, walking alone can't improve their health ~