How Many Steps To Lose Weight Per Day?

Walking is one of the best and easy exercises. It’s not only easy but requires no unique tool or gear. You can head out of the door by simply wearing your favorite joggers. Walking provides many health benefits like sleep improvement, muscle strengthening, and also improves your heart health.

It improves blood pressure and blood circulation in our bodies. Walking is a low-impact exercise and essential to maintaining fitness levels. But the main question arises, how many steps do to lose weight per day? There may be a specific number, or maybe not. Why? Because every person’s current health state varies from one person to another.

Why 10,000 Steps?

Many people recommend having 10,000 steps daily. 10,000 is like a magical number that must be programmed into your device. Want to know why? Well, doing some math, 10,000 steps equal five miles.

According to the research, 10,000 daily steps benefit specific medical conditions like maintaining blood pressure, reducing heart disease risk, and controlling blood sugar and cholesterols levels.

Besides, completing 10,000 steps will also fulfill the CDC’s recommendation of doing at least 150 minutes of exercise every week.

How Many Steps To Lose Weight Per Day?

A 2011 study on adults claims that a healthy adult should have anywhere between 4000 to 18000 steps in a day and the 10,000 steps target is ideal for adults. If you want to compare your 10,000 steps with an activity level, consider the following brief.

Less than 5000 steps in a day mean inactive.
People have 7500 to 9999 steps in a day and are somewhat active.

People have more than 12500 steps in a day and are very active.

The number of steps you are planning should be according to your goals. However, initially, it’s better not to focus on any number. Professionals say to try to do better every day. Keep praising yourself when you are doing better than the last day. It will motivate you to keep going.

Should You Take 10,000 Steps In A Day?

Having a 10,000 steps goal is perfect. It adds up to five miles daily; for most people, it is approximately 30 minutes of daily exercise. Besides, it’s essential to have 150 minutes of exercise a week. For some people, 10,000 steps in a day may not make sense as they want to lose weight, but for some, 10,000 steps a day may be a big deal as they are new to this game.

As I said earlier, your daily step goal should be according to your fitness target. 10,000 steps are too much if you are doing it to recover from an injury. Start with fewer steps and start increasing them with time. Here is the brief detail of specific health goals.

General Fitness Improvement

If you are recovering from an injury or are new to the exercise routine, it’s better to start slow. Starting slow will avoid burnout conditions and any further injury. Wear a step tracker and decide how many steps you are willing to take in a day. Set a baseline for yourself.

Try adding 1000 steps in a week to your goal. That means if you have a current plan of 4000 degrees, add 1000 steps into the following week’s goal, making it 5000 steps in a day. Meeting your goal isn’t difficult; it will hardly be a five-minute walk, and you can also park your car a little away from your office or grocery store.

Weight Loss:

First, decide your weight loss goal and then do some math. Nutrition and Dietetics recommend having slow weight loss for long-lasting results. The recommended amount is not more than 2 pounds in a week.

Completing the 10,000 steps weight loss target means burning around 3500 extra calories per week. One pound of body fat equals 3500 calories, so concerning the workout intensity and weight, you can quickly lose one pound per week.

Health Maintenance:

Once you have met your fitness goals, then try to maintain them. 10,000 steps are the ideal numbers that can give endless benefits for keeping your perfect health. It strengthens your blood glucose level, and blood sugar level improves mental health by relieving depression and also provides many other health benefits.

California state university observes in their course that when people were increasing their daily steps, their mood was positively changed. Another research in the Harvard School states that the daily 30 minutes of walk reduces the stroke risk by 20%. Of course, you will burn calories and fat with it. If you are doing a walk outside, you will get an additional vitamin D dose.

How To Make Walking A Part Of Your Schedule

Don’t complicate things for yourself. Walking is a part of our daily life, and when we turn it into an exercise form, it benefits weight loss. You can even break down your steps throughout the day if you are short of time.

All forms of activity benefit you in reaching your fitness goal, even as simple as taking stairs instead of an elevator. Use a fitness tracker to keep a record of your achievements. It benefits in motivating you to achieve your 10,000 steps fitness goal.

Always keep an extra pair of kicks so you are always ready whenever you can. Keeping a refillable water bottle will help you stay hydrated throughout the day. Here are some best tips to ensure that walking is a part of your daily schedule.

Park at a Distance

Instead of parking close to your destination, park a little away. It will avoid the frustration of finding the perfect parking spot and will also add a few steps toward your goal.

Take Stairs

Taking stairs benefits in some extra daily steps and a way to do strenuous exercise.

A Short Walk During Lunch

You can have a short walk around the office during your break. It helps you stay motivated and refreshed throughout the day. You can invite a coworker to have a small chit-chat as well.

Invite Your Friend’s Hiking

Outing with friends is vital for your social and mental health. Instead of having lunch or coffee together, make some healthy plans like going hiking trails.

Walk when you are Waiting

If you are early to pick up your kids from tuition or basketball practice, take a brisk walk around the area. Sometimes coming early for appointments can benefit you in completing your goals.

Conclusion

Walking is an excellent exercise for weight loss. It is the most accessible and inexpensive workout you can do anywhere. When you set weight loss goals, be realistic and set goals you can achieve.

There is nothing wrong with starting at a 10 minutes walk and slowly adding a few steps. It benefits endurance and fitness and motivates you to keep going. All sort of physical activity works to improve your wellness.

Remember to make sure before beginning a new walking regimen so that they can advise what the best is for you.

FAQ’s

Are 5000 steps enough to lose weight?

Yes, taking a regular walk of 5000 steps is very beneficial for your overall health and aid in weight loss as well. Though 5000 steps are less active, you can always increase it. In addition, it still creates a calorie deficit to benefit in achieving your goal.

How many steps are required to burn 500 calories?

20 steps aid in burning 1 calorie; therefore, 10,000 steps burn around 500 calories that can be added to your total calorie budget. For males, the recommended calorie intake is 2200, while for females, it is 1800.

How many steps should I take to lose 2 pounds in a week?

For long-lasting and healthy results, it’s always advised to shed no more than 2 pounds weekly. Walking 10000 steps daily will help you in shedding 2 pounds per week.

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