The researchers found that walking for 30 minutes can complete about 4000 steps, and the exercise effect is much better than walking for two hours 10000 steps. Therefore, striding requires not only the number of steps, but also the frequency. Only by balancing the two can we achieve the purpose of exercise.
The best step frequency is the one that can complete the "moderate intensity" movement. Moderate intensity refers to slight sweating, slight breathing but normal speech. The walking frequency is about 100 ~ 120 steps/minute.
Sports experts suggest that adults should walk for at least one hour and take 10,000 steps every day. Different people should have different standards for what pace frequency to use to complete 10 thousand steps.
Ordinary adults:
Take 10000 moderate-intensity steps every day, excluding the steps completed by daily light physical activities such as natural walking and housework.
Patients with chronic diseases such as hypertension, hyperglycemia and hyperlipidemia:
The cumulative walking time of moderate intensity every day is 30 minutes, about 4000 steps, and the rest steps can be completed with ease and intensity by slowing down appropriately. Moderate intensity walking can be carried out in stages, such as 10 minutes each time, and 1 time in the morning, middle and evening.
Obese people:
Walk at moderate intensity for 30 ~ 60 minutes every day, about 4000 ~ 8000 steps. Finish as soon as possible and try not to slow down halfway. The rest of the steps can be slowed down appropriately and completed with the intensity that you feel relaxed.
Older people:
The physical function of the elderly is declining, and the intensity of walking should be formulated according to their own conditions. The cumulative time of moderate-intensity walking every day is 30 minutes, about 3000 steps, and the rest steps are completed in the form of walking. Moderate-intensity walking can be carried out in groups for many times, such as each time 10 minute, and each time in the morning, middle and evening 1 time.