The daily number of steps is a simple indicator, thanks to which you can easily increase your physical activity and start losing weight. But how many steps are really enough and how do you know that you are doing everything correctly? Experts have a surprisingly clear answer to these questions.
Walking is the most natural form of movement. It requires no equipment, anyone can do it, and its health benefits are unquestionable. It burns energy, supports metabolism, improves mood and , which are key for long-term weight loss. Still, many people wonder how many steps they should take per day to get real results. For many years there has been talk of a magical threshold of ten thousand, but modern studies show that reality is a bit more flexible.
Do you want to improve your physical condition but don’t have the time or will to go to the gym? Don’t despair. There are other ways to improve your fitness:
How many steps really help to lose weight
The traditional goal was once created as a marketing move, but over time it has proven to be a practical point of reference. For an active adult, this is a number that leads to higher energy consumption and better fitness. But for many people, less is enough, because it is much more important to increase the normal daily average. So if you’re walking around four thousand steps, add an extra two to three thousand and your body will start to respond.
Experts often recommend at least seven thousand five hundred steps, which is the limit where most people will notice changes in weight. Short intense sections are also beneficial. If you include sections of three to four thousand faster steps, you will increase the heart rate and promote fat burning even more significantly. The advantage is that you can build up this intensity throughout the day, either when walking to work or taking a brisk walk after lunch, not just in one period of time.
But it is also good to monitor your daily rhythm. Someone does most of the steps in the morning, another in the evening. However, regularity is important. While a leisurely walk around the apartment uses only a small amount of energy, a brisk walk can really make your efforts worthwhile. It is the pace, terrain and length of steps that significantly affect how many calories you actually burn.
How to increase your step average effortlessly
Before you start changing your habits, find out how many steps you actually take. This baseline will help you set realistic goals. Small steps that bring big results follow from this.
Improvement usually starts already with ordinary activities. Take the stairs, get off one stop earlier or park further from the house. Cleaning, gardening or dancing to a favorite song will also bring surprisingly many steps. It is also important to perceive breaks during the day. A short ten-minute walk at lunch time will not only add steps, but also improve mood and concentration.
And if you want to be more in control and increase motivation, turn to modern technology, such as smart watches or mobile phones. For some, walking is an individual ritual, for others the company helps. If you’re walking with a partner, friend or dog, setting a higher step goal is easier and more fun.
Regularity is important
The minimum daily number of steps does not have to be strictly given. Weight loss is successful for those who gradually increase their normal average and remain consistent. Whether your goal is 7,500 or 10,000 steps, regularity, changing pace and supplementing walking with a healthy lifestyle are important. But remember that walking is a really simple, affordable and effective tool that can change not only your figure, but also your overall health.
