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physical activity
What is popular, namely walking as much as 10 thousand steps every day.However, many are wondering, actually
walk
What are the 10 thousand steps?
Walking is a simple activity that is widely recommended to maintain a healthy body.Experts also recommend walking as many as 10 thousand steps every day.
Recommendations of 10 thousand steps per day have long been echoed by the United States Centers for Disease Control and Prevention (CDC).Why?Walking becomes the lightest exercise, minimal side effects but, the benefits are very pronounced.
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Medical News Today
A study in 2020 found that participants who walked 8 thousand steps per day had a risk of death of 5 percent smaller than those who only spent 4 thousand steps per day.
Walk 10 thousand steps what are the kilometers?
Actually, the number of steps we take varies greatly depending on the height, length of step, and the speed of running for each individual.However, in general, 10 thousand steps are equivalent to a distance of about 8 kilometers.
As a concrete example, clubnetIndonesia.com itself once had time to check this in the Forest Park (Tahura) Ir.H. Juanda, Bandung.
We walked back and forth from the Gate of Tahura Juanda to the Tahura Juanda Deer breeding area, while measured using a health application on a cellphone.
In the application, the total distance traveled, which is 7.62 kilometers with a duration of about 1 hour 42 minutes.With a speed of 4.4 km/h, the total number of steps spent at that distance is 10,359 steps.
The calories burned were about 353 calories.With notes, the road terrain traveled by many climbs and derivatives.
The benefits of walking 10,000 steps routinely
Not a few studies that have proven the efficacy of walking.This mild exercise is believed to be able to prevent some serious diseases, such as obesity, osteoporosis, and decreased memory related to age.
If done regularly, you can gradually feel the benefits of walking.Anything?
1. Lose weight
Walking 10 thousand steps can burn calories up to above 300. Surely this helps the weight loss process.
However, the number of calories burned depends on body weight and running speed.Also keep in mind in addition to exercise, factors such as eating patterns, sleep quality, and stress levels also play a role in weight management.
2. Improve heart and lung health
Walking is an aerobic exercise that increases heart rate and breathing.Oxygen can be distributed better throughout the body.
Launch
Very well health
, walking regularly can reduce blood pressure, improve blood flow, lower cholesterol levels, and strengthen the heart muscle to work more efficiently.
3. Strengthening bones and muscles
Walking gives a burden on the bones and muscles.This is what ultimately stimulates the formation of new bone cells.
This process is very important, especially for women who are at risk of experiencing osteoporosis after menopause.By routinely walking, bone and muscle strength can be maintained, thereby preventing bone loss and maintaining mobility.
4. Reducing the risk of type 2 diabetes
Quote
Times of India
A long -term study shows that people who walk 10 thousand steps per day have a much lower risk of diabetes type 2, which is around 50 percent smaller than the inactive ones.
Walking helps increase insulin sensitivity, lower blood sugar levels, and maintain ideal body weight.All of this is a key factor in the prevention of diabetes.
5. Improve sleep quality
Walking activities also play a role in improving sleep quality.Walking can help regulate sleep cycles, reduce stress, and calm the mind.
The study shows, people who walk at least 150 minutes per week (about 10 thousand steps a day) report sleep more soundly and feel fresher when waking up.
(rea/els)
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