When doing marketing planning, they investigated that Japanese people take about 4~5 thousand steps every day on average, so they simply and rudely doubled this value and declared the concept of "taking 1 10,000 steps every day to make themselves healthier". Results The marketing plan was a great success, but there is no experimental data to support whether "10,000 steps a day" can really play a fitness role.
Later, I did relevant research in Britain and found that "walking 10,000 steps a day" is not as good as walking for 30 minutes. In 30 minutes, a normal person takes only about 4000 steps. Why is it better to exercise with fewer steps than with more steps? This is because it takes a long time to walk, and simply piling up the steps to become a numerical value used to show off in the circle of friends often fails to reach the exercise intensity required for fitness.
When we do aerobic exercise, we have been emphasizing that "moderate intensity exercise" for more than 30 minutes is an effective exercise. What is "moderate intensity exercise"? There are two indicators for reference. First, you can breathe faster and speak breathlessly, but you can't sing the whole sentence. Second, the heart rate increases, which will reach 170 minus your age. At the same time, the amount of body perspiration will also increase.
Therefore, it takes two hours to walk 10,000 steps without a drop of sweat. Might as well walk 4000 steps in half an hour. Normal people walk at a speed of 3-4 kilometers per hour. To achieve the effect of fitness, the usual speed needs to be more than 6 kilometers per hour.
The joints of human body will be worn during weight-bearing exercise, but lubricating fluid will be continuously produced in the joint capsule, and the worn cartilage will be continuously repaired, but the repair ability of this joint will decline with age. If the elderly exercise too much and walk too much, the wear of joints will not be repaired, resulting in thinning of cartilage and joint damage.
So the number of times our joints are used every day is limited, which varies from person to person. Young and middle-aged people have a lot of "times", so it is no problem to walk 10 thousand steps. For the elderly, the safer number of steps is about 6000 steps a day. Walking fast is not as good as walking much, and it can protect the joints.
Maintain moderate-intensity exercise for more than 30 minutes every day, preferably at one time. Continuous exercise can effectively reduce blood sugar, blood lipid and hypertension. Pay attention when exercising, everyone's physical condition is different. Don't blindly pursue speed and make yourself too tired.
Young and middle-aged people walk faster and can walk four or five thousand steps in 30 minutes. Old people walk slowly, walking about 3000 steps in 30 minutes, and can almost achieve "moderate intensity exercise". Don't be greedy, exercise is a persistent thing, and it is more effective to exercise every day than to be exhausted once.
To sum up, "walking 10 thousand steps a day" is not a completely correct exercise and fitness method, nor is it suitable for everyone. Ensuring strength and keeping time is the correct way to exercise and keep fit. Walking is a simple exercise. In addition, you can also choose cycling, swimming, square dance and other sports. Don't stare at the speedometer every day. Effective and safe exercise is what we need.
About 6000- 15000, and the effect is good. Walking is the best exercise, which can fully exercise the whole body muscles, enhance myocardial function, effectively reduce body fat rate, strengthen bones and effectively prevent various chronic diseases.