As people become more aware of the concept of health, walking has become an exercise advocated by many people. Commuters and students are walking to work and school to strengthen their bodies. So how many steps a day is the healthiest?
How many steps per day is the healthiest
Walk 5400 steps per day - 7900 steps per day is the healthiest. Weaker people walking 5400 steps a day can achieve the purpose of improving health. People in better health, 7900 steps per day can achieve the purpose of strengthening the body. Individuals can draw up the appropriate amount of exercise according to their own physical condition.
How many steps per day to lose weight
If a sportsman wants to lose weight by walking, he needs to increase the amount of exercise. Generally male athletes should walk 11,000-12,000 steps a day, female athletes should walk 8,000-12,000 steps. At the same time walking needs to ensure a certain exercise speed to have weight loss effect.
Walking speed how fast appropriate
General walking speed of 100 steps / minute, will be able to play the role of a strong body. That is, walking exercise to achieve moderate intensity. Weight loss exercisers also need to walk at the same speed to exercise.
How long to walk is appropriate
Different walking speed, the corresponding walking time is also different.
1, walking at a medium speed (100 steps / min), you need to walk 30-60 minutes a day, at least 150 minutes of exercise per week.
2、Walking at a faster speed (about 120 steps/minute), you need to walk 20-60 minutes a day, and at least 75 minutes of walking per week.
3, the above two speeds alternate, walking 30 minutes a day, or each walk lasts more than 10 minutes, a day of cumulative walking 30 minutes, can achieve fitness effects.
What are the benefits of walking
Good for the heart
Walking can exercise the heart function, enhance the elasticity of blood vessels, and have a role in regulating blood pressure. Walking can also accelerate the body's blood circulation, reduce the accumulation of triglycerides and cholesterol in the arterial walls, reducing the incidence of cardiovascular disease.
Beneficial to joints
Walking can enhance muscle strength, strengthen the legs and feet, and walking can cause changes in joint pressure, promote the secretion of synovial fluid in joint cartilage, improve joint flexibility, prevent and delay degenerative arthritis, and benefit joint health.
Weight loss and slimming
Walking can consume excess body heat, strengthen the body's metabolism, reduce body fat accumulation, so that people keep their weight in the right range. And when you increase the amount of exercise, can play the purpose of weight loss and slimming.
Improve the immune system
Long-term walking has a positive effect on strengthening the body, improving the body's immunity, reducing diseases, preventing and assisting in the treatment of chronic diseases.
