In order to stay fit or start losing weight, you need to start paying attention to the small things that you do each day. Walking is something you do without even thinking about, but have you ever wondered how many steps I should take per day in order to lose weight.
Experts agree that in order to establish some level of cardio-fitness, you must briskly walk at least 20-30 minutes a day. Walking up a hill will increase strength and endurance, while walking at a higher rate of speed will greatly impact your cardio health and make your heart stronger. The average person takes approximately 3,000 steps per day – but, this is not enough to get fit and stay that way.
Set a Goal
The best way to achieve your desired result is to set a goal. When wondering how many steps should I take per day, the number should fall in the range of an active individual. If you have been sedentary most of your life, the number of steps should be more than the average 2,000-3,000 steps per day.
The most common goal is 10,000. This number has become popular and achievable for some, but there are healthy ranges that can be achieved and are less intense. According to a recent Harvard study, numbers as low as 6,000 per day result in a lower death rate among men and women. A healthy range of steps is between 5,000-8,000 steps per day. In fact, it was pedometer manufacturers in Japan who initiated and marketed the 10,000 step goal. There is no significant or valid information that shows 10,000 steps to be the magic number.
In order to establish the step number target range, you should note how many steps you typically take in one day. The 10,000 marker may not be achievable for an elderly person trying to lose weight or a sedentary person who never moves more than 3,500 steps per day on a regular basis. It is beneficial to establish a baseline and then go from there.
For example, wear a pedometer and take note of the number of steps you take in one day. You may be surprised with the outcome. Carry out your normal, everyday activities and then add additional 2,000-3,000 steps onto your already existing baseline number. The additional steps are equivalent to how many you would take during a thirty minute brisk walk. Once you have established your goal, it is time to get started.
How to Achieve Your Goal
You may not be able to count the number of steps you take on a daily basis, so the best way to monitor your results is to wear a device that does the counting for you. A pedometer is a device that you wear on your arm, typically, that counts how many steps you take in one day.
According to evidence established by the Medical Review Board at Harvard College, a person who takes under 5,000 steps in a day is considered to be sedentary, while a person who achieves 5,000-7,499 steps in a day is recognized to be low-active in terms of lifestyle. Those who routinely move more than 10,000 steps in a day are considered to be active and those who take more than 12,500 steps per day are classified as athletic or highly active.
Whatever your goal, stick to it and remember, you are one step closer to reaching your desired results. Here’s to your health!