Walking For Fitness: How Many Steps Each Day to Stay Healthy & Lose Weight?
Walking for fitness is a great way to stay healthy and lose weight for a number of reasons. One, you don’t need any equipment, although we’ll talk about one device you should use. Two, you can do it just about anywhere. These two reasons make it a great type of exercise to do when traveling – you don’t have to carry around a bunch of equipment.
If the weather is nice, walking outside is the best for you. Getting your vitamin D from the sun, breathing in fresh air, listening to the birds singing are all reasons why walking outside is good. And if the weather is bad, take your walk inside to either a mall or fitness center.
But one question often asked about walking for fitness: “How many steps do I need to walk every day to stay healthy and lose weight?”
How Many Steps Should You Take Each Day When Walking For Fitness?
Most of us don’t walk nearly enough due to our sedentary lifestyle. According to the UK’s National Health Service, most Brits walk on average between 3,000 and 4,000 steps per day. It’s even worse in the U.S. at about 2,300 to 3,000 steps per day.
Walking for one hour at 5 mph (5 miles or 9 kilometers) equates to approximately 10,000 steps. Do this for five days and you’ll burn off enough calories to have lost a pound (approx 0.45 kilo) during that week – provided you ate healthy and watched your calorie intake. You can’t out exercise a bad calorie-laden diet. Increase the intensity by walking faster, swinging your arms, etc. and you’ll burn even more calories.
How Do You Measure The Number Of Steps?
Unless you measure out a 5 mile route and time your walk, how do you know you are walking at least 10,000 steps? This is where a step-measuring device can help your goal when walking for fitness. They range from a simple pedometer that only measures the number of steps taken to fitness trackers that you can download onto your smartphone. These handy apps not only measures steps, but the number of calories burned, calories eaten and a whole host of other data.
One common excuse many people use in today’s world is they don’t have the time. There are some “tricks” used by many people to get in their steps that don’t take up much more time.
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Getting Those Extra Steps In Each Day
If you drive to work, park at the far end of the parking lot and walk in to work. If you take public transportation, get off a stop or two early and walk the rest of the way. Once in your office building, take the stairs for a few flights instead of the elevator. During your lunch break, put on your walking shoes and take a walk leaving just enough time to eat a healthy lunch. Finish off your 10,000 steps with a walk after your evening meal.
If you are wearing a pedometer or fitness tracker, you’ll see how these tactics add to your daily step count.
Walking For Fitness Whatever Your Age
There are so many healthy reasons to walk besides losing weight that you are doing yourself a disservice if you are not getting in your daily number of steps. Walking is a great activity for anyone at any fitness level, or age. It’s perfect exercise to start if you’re out of shape or overweight as it’s easy on your joints. And as you get fitter, you can increase your walks according to your ability and your motivation levels will be boosted when you hit your goals each day.
Lose Weight Walking And Eating The Right Foods
Even if you do walk 10,000 steps per day you still need to pay attention to the foods you’re eating. This will have a huge impact on your health and weight loss goals. Try to eat foods that are as fresh and natural as much as possible. Just staying away from fast food and packaged foods will help you knock off those pounds. Why not start looking for some new recipes to try? Look for ones that are heart healthy, low cholesterol and are low in carbohydrates.
Remember that when you start walking for fitness you need to a begin with a moderate pace and distance. You can increase the intensity as your fitness level increase. You’ll feel better, lose weight and start feeling a lot more healthy. Who doesn’t want that?