After all, how many steps do I need to take a day? See what science says – GOOD SHAPE

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Do you know how many steps you take a day? Thanks to technology (more specifically to smartwatches), today it is much easier to know this average. But is that number enough for you to stop being included in the sedentary group? And what would be the ideal amount? Let’s find out:

WHY 10 THOUSAND STEPS?

Generally, smartwatches and bracelets consider a minimum of 10,000 steps a day to be ideal. But why?

10,000 steps equals approximately eight kilometers. This number would theoretically reduce the chances of certain health conditions appearing, such as high blood pressure and heart disease.

However, a 2011 study found that healthy adults can take between 4,000 and 18,000 steps a day, and that 10,000 is just an average. The truth is, the amount of steps you take can vary depending on your goal. The important thing is to try to move as much as possible in everyday life.

AND FOR WHO WANTS TO LOSE WEIGHT?

There, the story is different. Factors such as gender, age and diet can alter the result, but research has shown that giving at least 15,000 steps per day is correlated with a lower risk of metabolic syndrome (linked to overweight).

TO INCREASE PHYSICAL CONDITIONING?

To improve your fitness level, you need to know how many steps you are taking on average in a day. Then set a goal of 500 to a thousand steps above your current average — you could, for example, gradually increase your walking time during the week until you reach your final number.

You can also challenge yourself further with some mid-activity pranks, such as:

Run for 30 seconds and walk for two minutes; Or run for 15 seconds and walk for one minute.

HOW TO MOVE MORE IN EVERYDAY LIFE

Now that you know the number of steps required, it’s time to start bringing more movement into your everyday life. Check out some tips:

Set aside time each morning (or evening) for a daily walk; Or, break the session into three shorter 20-minute walks and complete them during the day; At work, instead of texting or emailing, go to your colleagues’ desks and chat; Use a bathroom further away from your desk; Park in a place further away than usual; Walk around the house during home office meetings; Play more with your kids (or pets).