Most of the ministries of health of several countries like USA, Canada, Switzerland, France, ... etc; currently recommend the daily practice of a physical activity of moderate intensity for a minimum of 30 minutes per day for adults and 60 minutes per day for children in order to obtain benefits for the health in general.
However, with our busy lifestyles and schedules, it is often difficult for us to walk enough during the day. How many steps a day to lose weight should we take?
For a long time, this threshold of 10,000 steps per day has been mentioned as a goal to be achieved. An average which, however, is not based on any scientific study to speak of.
Indeed, this figure has its origin in an advertising campaign of the 1960s, carried out in Japan to extol the merits of the first pedometer, the Manpo-Kei. Building on the sporting successes of the Tokyo Olympics, the Yamasa company imagined a device, which looks like a small stopwatch, capable of measuring the number of steps taken. The goal ? Ensure a minimum level of activity, which the ad for this pedometer established at 10,000 daily steps, presuming a positive impact on health. Indeed, the researcher Yoshiro Hatano had calculated that 10,000 walking steps allowed to burn around 300 calories, and therefore had an impact on his healthy weight.
We know that a sedentary lifestyle is bad for your health and that taking less than 5,000 steps a day can lead to weight gain and in seniors muscle atrophy and bone loss, ”adds Professor Locke in The Guardian.“ But the question that we should really ask is: how many steps are enough daily for a protective effect? "
Whether it is to prevent cardiovascular disease or reduce the risk of breast cancer, scientists believe that starting by setting a daily goal of 6,000 steps per day will keep you from getting discouraged. "The ideal for 18-65 year olds would be to achieve an average of 30 minutes of sustained walking a day," adds Dr Locke in a study published in the British medical journal. “Because the pace is also important.” If you walk fast, your heart beats faster and the blood circulates better. In short, it improves merabolism ".
In other words, if you want to lose weight, the intensity and pace of your physical activity will play a significant role in your weight loss. You will burn more or less calories depending on how fast you walk. We consider that from 120 steps per minute, walking is said to be intensive.
In order to increase your number of steps per day to lose weight:
- Prefer steps rather than elevators.
- For short runs, go on foot or by bike rather than by car
- Park your car farther from your office or get off a bus or metro stop earlier.
- Go for a 5-10 min walk during your lunch break.
- Take a stroll in the evening after dinner.