The myth of 10 thousand steps. How many kilometers should you walk in a day?

What incomparable pleasure the owners of this device receive when they hear the treasured buzzer, announcing the last of their 10 thousand steps per day! Walking has eclipsed the previously fashionable jogging, or, in modern terms, jogging. Even Nordic walking faded into the background, and cycling, skiing, and swimming were absolutely incomparable. Why has the usual walking step become so popular?

“Everyone can walk,” says fitness trainer-instructor Ksenia Bondar . “You don’t need any special equipment, stock, or even sportswear or shoes for this—you can walk in ordinary ones.” All you need is a pedometer, which is now produced in a variety of types and modifications.”

It's like that. But, as any sports doctor will tell you, there is simply... no scientific basis for the health formula “10 thousand steps per day”!

Article on the topic Left, Right! How to count the number of steps

How long does it take to walk ten thousand steps?

The time it takes to walk ten thousand steps is determined by a person's speed and endurance. It is believed that on average you can walk 5 km in an hour. Thus, it takes on average 12 minutes to walk a kilometer. Calculate, taking into account your step length, how many kilometers your ten thousand are, and multiply by this value.

For example, if you have approximately 8 km for 10,000 steps, then this will take a little more than 1.5 hours. To get through the required number faster, you can consider the following recommendations:

• Vary your pace . Intensive walking helps you cover the required distance faster and burn more energy. But if you can’t keep up with this rhythm for a long time, try changing the pace, slowing down periodically - this way you’ll walk further and won’t get tired.
• Include distances in your usual route . Try walking a couple of stops instead of using public transport, and you will be able to reach the desired number faster.
• Train your body in general . The better your physical shape, the faster and easier it will be to walk long distances.

You need to walk in comfortable shoes and clothes. Nothing should interfere with your movements.

How to develop the habit of walking enough

Walking daily will not become a habit overnight. Many people lack willpower and are overwhelmed by vanity and laziness.

A habit is formed within 21 days. During this time, certain actions turn into a conditioned reflex, a physiological need.

To help your body get used to walking, use the advice of trainers and psychologists:

1. Decide for yourself why you need exercise, understand the importance and necessity of walking for your health.
2. Write down on paper the benefits that a healthy walking habit will give you.
3. Introduce exercise in small doses, gradually. A sharp change in your daily routine will take you out of your comfort zone, and your brain will intensely resist innovation.
4. Install an app that counts your steps and shows you how much more you need to walk today.
5. Add variety to your workouts. Walk new routes, use different paces, listen to music or audio books.
6. Reward yourself for successes, even small ones. After completing the norm, eat a delicious breakfast or dinner, watch a movie.

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How many calories do 10,000 steps burn?

Those who want to lose weight are primarily interested in how many calories are burned when walking, and how much can be lost by regularly walking 10,000 steps.

The number of calories burned over a certain distance is not easy to calculate. The number will also depend on the person’s weight, as well as the intensity of walking. The easiest option is to use a pedometer that has a calorie counting function. It will immediately show how much you have burned. However, you can also calculate this value by taking into account the energy costs of walking one kilometer. You need to know approximately the length of your step. To calculate calories, you need to multiply the number of steps by the length of one (in meters), then by the person’s weight in kilograms and by 0.5. We will get a calculation of calories burned.

For example, a person weighing 80 kg covered 10,000 steps. In kilometers this would be 10,000 times 0.7 (step length). We get a distance of 7000 m or 7 km. The last digit is multiplied by the weight (80) and 0.5. The result will be 280 kcal - this will be the value of the energy spent.

Thus, after walking 10,000 steps, you can determine for yourself how many calories are burned. The average value is 250-400 kcal.

Where to start for a beginner

First, a beginner needs to decide what goal he is pursuing - he wants to improve his health or lose a couple of extra pounds.

Selecting shoes

Finding comfortable shoes is very important for comfortable walking. Such shoes should be flexible (this avoids numbness of the walker's toes, spasms of the calf muscles), with a soft heel, flat and breathable.

If a person wants to lose weight, he needs to move a lot per day, so shoes should not hinder movement. It is difficult to walk 10,000-15,000 steps if the shoes press on, they are hard, and each step is accompanied by a feeling of discomfort.

Determining the route

It’s nice to walk when there are beautiful landscapes around: it pleases the eye, and the walk doesn’t seem so boring. If a person lives on the seashore, then it is a sin not to go down to the pier and walk along the seashore. The ideal option for a comfortable walk is to initially determine your route.

Measuring the distance

Pedometer, fitness tracker, smart watch or mobile phone application. It is these modern gadgets that will help you measure the distance traveled and count the number of steps taken. With their help, you can see the number of steps a person takes per hour, as well as measure the entire distance traveled and compare the indicators over a week or month.

How to walk 10,000 steps without problems: useful tips

At first, this number may seem huge. In fact, it is quite real, but it is important to go regularly and profitably. To make this easier, take into account the following recommendations:

• You need to clearly define your motivation . Some people count steps for their figure, others for their health. By understanding why you want to do this, you can overcome the urge to give up.
• The concept of ten thousand steps does not involve allocating a specific time for them, but increasing movement in principle . A significant part of the required distance can be gained by simply walking for pleasure, walking instead of transport, that is, changing your lifestyle so that more space is allocated for activity.
• Use a pedometer . You can buy it separately or download the corresponding application to your smartphone. He will take care of all the calculations. This way you will know how far you walked and how many calories you burned. You won’t need to count on your own either – this will make walking easier and more enjoyable.
• If you haven’t walked much before, you shouldn’t immediately focus on a specific number . Go as far as you can and gradually increase that number by one or two thousand. This way, you will eventually reach the required amount.
• Go for walks . Just walking is easy and pleasant. Enjoy your walks and relax, and don't just try to get the right amount.
• Remind yourself to move . At first it will be difficult to get into the right rhythm, so reminders on your phone or other devices will help you not to miss your next walk. Over time, the movements will become part of your normal lifestyle, and you won’t need to remind yourself about it.
• Record your load . By monitoring your progress, it will be easier to continue. You can write down how much you have overcome today. It is recommended to monitor body weight and volume. If you are working out to lose weight, this will be the best motivation.
• It would be nice to find like-minded people . Walking with someone is more fun and enjoyable, and it’s also less likely that you’ll give up.
• Shoes must be comfortable and true to size , otherwise you simply won’t be able to walk much.
• It is better to cover at least a small distance than not to travel at all . Any walk is useful, so take every opportunity for it.

Despite the safety of walking, long distances may be contraindicated for certain categories of people. Therefore, if you have any health problems, consult your doctor first.

Benefits and Benefits of Walking for Weight Loss

Walking is a simple form of physical activity that is accessible to everyone. It is classified as low-intensity aerobic exercise. While walking, your heart rate increases only slightly or does not go beyond normal limits at all. This type of exercise is useful not only for weight loss, but for improving the health of the body.

Relatively recently, two young specialists from an English university conducted a meta-analysis. In their work, they compiled and analyzed a wealth of scientific data related to walking from 1970 to 2007. In total, about 4,300 research papers passed through them. 18 of them were particularly large and were based on studies of almost half a million patients. Based on the results of data analysis, they established two key patterns:

• regular leisurely walks, at least half an hour daily, reduce the risk of cardiovascular diseases to;
• The risk of mortality from cardiovascular diseases in people who regularly walk is reduced by 32%.

The data obtained became a real discovery in the world of evidence-based medicine. But that is not all. Other positive effects on the body have been identified and proven:

• Strengthening the respiratory system.
• Increased endurance.
• Strengthening the body's defense reactions. It is better resistant to pathogenic bacteria and viruses.
• Strengthening muscles. The back, buttocks, and thighs are especially strongly involved.
• Stabilization of the psycho-emotional state.
• Reducing anxiety, insomnia.
• Normalization of blood pressure.

It is not necessary to walk for many hours. How long should the walk last? How to prepare for it? What uniform should I wear? Let's talk in more detail in other sections of the article.

Recommendations from experts

Sports medicine specialist Harry O'Donovan believes that "exercise is an essential part of a healthy lifestyle, and brisk walking is an ideal way to get yourself moving."

To achieve optimal physical activity, men should walk 95 to 102 steps once a day for half an hour, women - 91-115 steps.

Scientists advise gradually increasing the rhythm and starting with 1000 steps in 10 minutes, then gradually reaching 3000 steps in half an hour.

Roads, roads, roads...

I built my route in Google Maps. The application tried to make it as short as possible, while using completely different roads, ranging from federal highways (Bundesstraße 22) to paths in the forest.

About 10% of the route passed along federal highways, but about 25% passed along small asphalt roads.

Walking on highways, to be honest, is not very comfortable or pleasant, since cars rush by nearby, often at very high speed. Small roads are much better in this regard, since there are few cars (and they drive relatively slowly).

Next come pedestrian roads (30%), they can run either parallel to the highways or independently of them.

About 10% of the route passed through cities, where there are usually sidewalks.

About 20% were on gravel roads. As far as I remember, cars usually don’t drive on these roads.

And the remaining 5% fell on the trails.

Sometimes they are quite spacious, and sometimes they are barely noticeable.

Contraindications

Strong physical activity is prohibited when:

1. Myopia, glaucoma . Intense running can lead to retinal detachment.
2. Chronic ailments during exacerbation . It is better to consult a doctor about running, as active training worsens the condition.
3. Cold . You should wait for recovery and then resume training, otherwise complications may arise.
4. Joint diseases . Running puts a lot of stress on your back and knees, so exercise aggravates the problems.
5. Respiratory diseases . When running, the lungs and bronchi work intensively, so there may be an exacerbation of asthma and pulmonary failure.
6. Diseases of the heart and blood vessels. Cardio exercise is beneficial for healthy people. If you have heart problems, then constant jogging can be harmful.

7. Old age . After 50 years, it is difficult to bear heavy loads. But Nordic walking, yoga, Pilates, and stretching are suitable.

If there are contraindications to running, you can choose another sport. There are many other activities that have a positive effect on your well-being.

Deviation or "green" energy

When you drive or walk in Germany, you see solar panels and windmills every now and then. I have long wanted to look at them up close, and this time I succeeded. Passing by the village of Eschen, I saw many windmills around, and using Google satellite maps, I realized that they were easy to get to. Actually, that’s what I did (see introduction; on the map with the track you can see the deviation of the route towards the windmills).

Windmills are colossal structures, usually about 120 meters high. For scale, there is a minibus next to the mast.

The minibus stood next to the mill for a reason. Several healthy Germans, industrial climbers, came to repair the blade. Out of the kindness of their hearts, they let me walk around the control room, but asked me not to take photographs. A dense network with a cell size of several tens of centimeters is stretched over the equipment room. A vertical steel ladder runs from the center of the mast to the very top.

During the entire route I came across several hundred windmills. The installation of such a number of windmills is carried out as part of the Energy Turnaround project in Germany. His idea is to gradually phase out the use of fossil hydrocarbon fuels and nuclear energy and almost completely switch to renewable sources.

In addition to windmills, Germany has many solar panels, both private and public. In the first case, they are most often located on the roofs of houses and garages.

In the second, these are, as a rule, large complexes of solar panels in the fields.

Today, “clean” energy accounts for about 47% of all electricity generated in Germany (of which 23.7% is wind energy and 10.5% is solar energy).

Active use of renewable energy in Germany began after the Chernobyl accident. And after the reactor disaster in Fukushima, the Federal Government decided to accelerate its exit from nuclear energy. The complete phase-out of nuclear energy is planned for 2025.

What should your heart rate be when walking? How to measure it

Brisk walks are a gentle sport. They are especially useful for women, since the heart and blood vessels are not exposed to dangerous stress. The normal heart rate while walking is 100-120 beats per minute. It is important to monitor your heart rate.

You should not overload yourself if your pulse is very fast, because this is dangerous to your health . In this case, it is necessary to reduce the time and pace of movement. There are several areas on the human body that help detect the pulse.

Change it with:

• wrist area;
• elbow bend;
• armpit;
• temples;
• neck and groin;
• feet.

Typically, heart rhythm is detected through the neck or wrist. These are the most accessible places.

How long should you walk during pregnancy and old age?

During pregnancy, you do not need to stop playing sports, but it is advisable to reduce the load. Choose gentle exercises, which, by the way, includes walking. The same can be said about sports in old age.

For people who should exercise moderately, the WHO recommends the following walking rate per day: 6,000 steps. The distance covered will be 3-4 km.

At the same time, if you have led an active lifestyle throughout your life or before pregnancy, you do not necessarily need to reduce the number of steps. You just need to walk a little slower and listen carefully to your body's signals.

Many of our readers, we are sure, will confirm that during pregnancy they logged such kilometers that they had never even dreamed of getting to an interesting situation.

Let us emphasize once again that the concept of norm here is very individual. The most important thing is that if you have diseases or potential risks, be sure to consult with your supervising doctor.

Weekly running program for beginners

Beginners should not immediately begin intense exercise, as this can greatly harm the body.

Follow a simple plan:

This workout is great for beginners. The remaining three days are rest. You can study every other day. Gradually the loads can become stronger.