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Walking has enormous health benefits. You don't need to walk 10,000 steps per day to get these benefits. The number of steps taken when doing walking exercise depends on the activity you have. According to Healthline, active adults tend to have 4,000 to 18,000 steps each day, and 10,000 steps is the ideal number for a healthy body. The number of steps per day is also affected by your activity level, such as how much you sit and how much exercise you do each day. For example, those who sit more and exercise less are categorized as having light activity.
According to Medical News Today, gradually increasing steps has been shown to be effective in providing health benefits. Those who walk 8,000 steps per day have a 51 percent lower risk of premature death. Those who walk 12,000 steps a day have a 65 percent lower risk of premature death. Although each person has a different activity level, you are still encouraged to increase the number of steps taken gradually to get greater health benefits.
However, it is recommended that you walk at least 10,000 steps a day to maintain general health. However, that doesn't mean you can't get the benefits of walking if the number of steps is less than that. According to the Ministry of Health, walking 7,500 steps a day is also enough to reduce the risk of several chronic diseases, such as diabetes, hypertension and depression. Of course, greater benefits can be felt if you are more active.
Health benefits of walking
Walking is a moderate exercise that is suitable for anyone at any age. Besides that, this sport is also a cheap and easy sport besides running. You can do this exercise at home or outside the home too, lo. The benefits obtained from this sport are also many. therefore, here are the benefits of walking that you need to know.
Burning calories
The first health benefit of walking is burning calories. Just by walking, the calories in your body can undergo a burning process. If you are on a diet program but have difficulty doing strenuous exercise, then walking can be the right choice. Launching from the Health Line page, the calories burned in the body are influenced by the speed of walking, the distance you walk, the path you take, and your weight.
Improves body health
The second benefit of walking for health is to improve body health. The Better Health page states that by walking for 30 minutes a day, your average health will improve. Your cardiovascular fitness will improve, bone strength will increase, body fat will decrease, and muscle strength will increase. In addition, the risk of type 2 diabetes, osteoporosis, and heart disease can also be minimized by doing this exercise regularly.
Boosts the body's immune systemThe third health benefit of walking is that it boosts your immune system. By walking, the possibility of catching a cold or fever can be minimized. Health Line states on its website that walking for 30-45 minutes at a moderate pace can reduce the 43% chance of getting sick with flu and other respiratory diseases. If you find it difficult to walk outside, you can use a treadmill or stairs in your home to do this immune-boosting exercise.
If walking at a vigorous intensity is sufficient, 20 minutes 3 times per week is sufficient. In addition, walking 30-60 minutes 3-4 times per week with moderate intensity can improve lipid profiles, such as reducing TG (Triglycerides, a fat that is different from cholesterol ), LDL (Low-density lipoprotein, often called “bad” cholesterol), TC (Total cholesterol), and increasing HDL (High-density lipoprotein, often called “good” cholesterol) in women with overweight nutritional status.
Walking 10,000 steps is only one example of physical activity, it is easy to walk at least 20-30 minutes per day. In addition, you can replace it with other physical activities, such as cycling, gardening, lifting weights, and so on, the most important thing is to be consistent in physical activity.
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