10000 Steps per Day Customized Walking Plan; Yay/Nay

Let’s talk about whether 10000 steps per day is a targeted walk plan. Photo by Arek Adeoye at Unsplash

10000 steps per day custom walk plan

Should you or should you not?

We are asked to walk 10,000 steps each day if we want to be healthy or lose weight. This can be difficult for beginners. It can be frustrating to work from home and COVID-19 when everyone is so busy. Let’s discuss if 10000 steps per day should be targeted.

This target of 10,000 steps per days was set by a Japanese pedometer manufacturer in 1965. This device was called “Manpo-Kei”, which literally means “10,000 steps per day”. This was a marketing tool for the step counting device, but it did give a target of 10,000 steps around the world.

It is recommended that you aim to walk 10,000 steps per day to improve your physical and mental health. An average person can walk 100 steps per hour, which is about half an hour to walk one mile. It is reasonable to assume that to reach 10,000 steps, one must walk between four to five miles per day. This would be approximately two hours of activity.

Are we really aiming for 10,000 steps?

Recent research shows that even 4500 to 5000 steps is enough to lower the risk of death for females. It is also a known fact that the higher the number of steps, the lower the chance of dying. My personal experience is that a goal of 5000 to 7500 steps per day can be very helpful in keeping you happy and satisfied with your efforts to stay well.

According to the World Health Organization, adults who exercise at least 150 minutes per week with moderate intensity or 75 minutes vigorously can improve their health. Sitting for too long can lead to negative health effects.

If one walks less than 5,000 steps per day, the body is unable to burn fat. A lack of movement can lead to a buildup in fat, which could lead to diabetes and other health problems such as cardiovascular disease. Research has shown that people who walk less than 4000 steps per day cannot reverse a decrease in fat metabolism.

Customized Walk Plan – 10000 steps per day

Here is a customized and regular walk plan that will increase your step count by 0-10,000 steps.

Increased physical activity, such as increasing your steps, can reduce death risk and lower the risk of developing illnesses like dementia or cancer. A personalized walk plan that is tailored to your age can have a positive impact on health conditions such as type 2 diabetes.

Walking can be a great way to build your immune system, but 10000 steps per day is not necessary for health benefits. Regular walking can be equally beneficial, with 4500 to 5000 steps being the recommended daily goal.

Start with approximately 2,000 steps per day to move more. Next, increase your steps by slowly following the steps below.

After every 15 minutes, walk around the house.

According to the American Council on Exercise (ACOE), people who keep track of their steps take approximately 2000 more steps per day than those who don’t. If you’re doing it honestly, there’s no reason to stress about the 10,000 step-per-day goal.

The amount of walking people do seems to depend on their age. If you’re over 55 and feeling frustrated by not being able to reach your goal step count, remember that steps decrease with age.

Adults over 18 can walk anywhere from 4,000 to 18,000 steps each day. Children and adolescents under 18 can take anywhere from 10,000 to 16,000 steps each day. Walk around 5000 steps per day, eat healthy, and smile. This is the key to living a positive life.
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About the Author: Karl Sass