How many steps a day do you really need to walk to stay fit? We set out to find out and tell you how much exercise you need every day.
You're supposed to walk 10,000 steps a day - at least that's what fitness trackers like FitBit, Jawbone, Omron and others say. But does that really make sense? We set out to find out.
When dealing with the topic of exercise during the day, many questions come up. How many steps a day are healthy? How many should you really walk? Can you lose weight by walking? Does everyone have to walk 10,000 steps a day?
10,000 steps a day is said to increase energy levels, reduce cardiovascular disease and even help us lose weight. Where does this assumption come from?
If you are now looking for a link to a scientific study, you are unfortunately wrong. Because behind this number is a marketing campaign. Admittedly: A very good one. But from the year 1964. You didn't expect that, did you? Neither did we!
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10,000 steps a day - marketing made in Japan
This marketing gag originated in Tokyo. Back then, on the eve of the Olympic Games, all of Japan was addicted to sports mania. All Japanese wanted their own Pedometer. Yes - they already existed 1964. However, a button was pressed for each step at that time. So there was no trace of digital.
The Japanese company Yamasa Tokei named his pedometer Man-Po-Kei. In German, this means the "10,000-step counter" Tada - the myth was born.
Since 1964, the answer to the question "How many steps a day are healthy?" has persisted. However, without studies and without science.
The number 10,000 sounds pretty good, doesn't it? Much better than 7873 or 9204. It's easy to market - it's big, nice and round, and makes a good impression.
It has found its way into many health studies. No wonder: daily exercise is very good for our body. At least that's what many studies prove.
WHO recommends 10,000 steps a day
The World Health Organization is also guided by the 10.000 steps. Step by step, one should thus become and remain physically and mentally vital. There is even supposed to be a difference between walking on the level, walking uphill and walking downhill.
But all methods have something in common: the more briskly and for longer, the greater the health benefits.
Going uphill for a strong heart
If you like to walk uphill a lot, you train your calves, shin and thigh muscles. The buttocks are also trained during steep stretches. Those who often walk uphill should even train their Strengthen joints and bone density. The endurance as well as the cardiovascular system is also strengthened.
For those starting out with uphill walking, start with small steps first.
Walking in the plain for a strong soul
If you're not a fan of uphill and downhill or simply don't have a mountain in front of you, you can of course also march on the flat. Walking on the flat strengthens calf, shin and, of course, thigh muscles.
However, the movement in the plane is known above all for Reduce stress. This way of walking is suitable for everyone. Even for the sporty or not too sporty people.
Downhill for better blood values
Who goes uphill, usually has to go down again. And that is good! Because who goes who downhill, is to thereby even his Blood values can improve. Overweight is also declared war with walking downhill. The disadvantage of walking downhill a lot, however, is that the knees and hips are under a lot of strain.
Who walks how many steps a day?
All you need to know: Exercise is healthy! Our body needs it to stay fit. However, we walk less and less distances. On average, each of us takes only 1000 steps a day. That's only 650 meters!
By the way, mail carriers are the busiest. They cover around 18,000 steps a day. People who work in sales take about 5,000 steps. Managers take 3,000 steps and receptionists 1,200.
How many steps a day you take has a big impact on our Body and also on our Spirit. If you don't move enough, you feel unwell, tired, lack energy and damage your circulation.
Our Tip: Instead of having a coffee with a friend, why not go for a walk!
If you walk very little, your muscles atrophy. Breathing also becomes more difficult.
Does everyone have to walk 10,000 steps a day?
There is no blanket answer to this question. Because every person is different. The number of steps also depends on your lifestyle. Imagine you drive to work, sit in the office and lie on the sofa in the evening. If you suddenly had to walk 10,000 steps a day, you probably wouldn't last long.
Someone who goes jogging 3x a week and then is "only" supposed to walk 10,000 steps a day would probably be dead sad.
Beginners is advised to start small at first. 4,000 to 5,000 steps are ideal to strengthen the body.
10,000 steps per day - that's the equivalent of walking about 5 kilometers. A nightmare for sports fans! In the Week that would be approximately between 2.5 and 5 hours of exercise. Every day, that's 30 to 60 minutes.
Doesn't sound like much, do you think? You're right. But still, very few people take enough time for exercise.
Can you lose weight by walking?
The answer is no. Whether you can lose weight by walking depends entirely on you: how much and how fast you walk. And how often. Walking your dog slowly for 10 minutes every day is not enough. If you want to lose weight by walking, you should walk briskly for at least half an hour every day. This is the only way to get your circulation going.
A little Sunday stroll with a sun hat, dog and selfies won't get you anywhere. But of course, any exercise is better than none.
Our conclusion:
Our body desperately needs exercise. Unfortunately, we give it far too little of it. Anyone who takes between 4,000 and 5,000 steps a day is already well on the way to breaking out of the average trap.
For motivation, a pedometer is already a pretty good thing. Because let's be honest: Who really knows how many steps you take each day?
And then if you can already walk fast for half an hour every day, you won't be far from running either. Check it out here: "Start running with training plan: How to become a runner in 4 weeks"
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