We’ve all heard that we should be aiming to walk 10,000 steps a day for optimal health.
Still, some experts suggest that including an additional 5,000 steps into our day could help reduce the risk of certain health conditions and improve our overall mental and physical well-being.
It’s important to remember that how many steps you should aim for per day depends on your individual circ*mstances, such as your age, health history, and current fitness levels.
It may feel challenging to hit a certain amount of steps each day, particularly when you have other responsibilities such as working, studying, or family commitments.
But adding extra steps into your routine can help make this goal easier, like taking the stairs instead of the elevator or taking a further parking spot than usual.
10k vs 15k steps: What are the benefits?
While we’re all used to hearing that we should aim for 10,000 steps a day, some experts suggest that 15,000 steps may be more beneficial for our physical and psychological well-being.
In a 2017 study, researchers analyzed a group of postal workers in Glasgow, Scotland, who carried mail by foot and those who had office-based jobs and sat for most of the day.
The results showed that the postal workers who spent most of the day being sedentary had larger waistlines, inadequate blood sugar, and high cholesterol levels than those who frequently walked around and actively delivered mail.
The study also suggested that nearly any amount of standing or walking reduced a worker’s chances of having the precursors to heart disease, which include a bigger waistline.
Still, the most significant benefits were among the most active postal workers. Those who walked for more than 3 hours a day and covered at least 15,000 steps had a lower cardiovascular risk.
Essentially, this meant that they didn’t have a heightened risk of obtaining heart disease, which is the leading cause of death in the United States.
While 10,000 steps a day is a great fitness goal, experts suggest we need the extra 5,000 to benefit our health and promote well-being.
Walking 15,000 steps equates to roughly 7 miles of walking a day. This may differ slightly depending on your height and stride length.
On average, it can take around 20 minutes to walk 1 mile. This means it can take about 2 hours and 20 minutes to walk 7 miles or 15,000 steps.
Walking can be a great way to work out, especially for those who would prefer not to go to the gym or don’t want to engage in exercise that is physically demanding on the knees and joints.
Walking can also reduce your risk of heart disease.
How to get more steps into your day
While it may sound challenging to walk 15,000 steps a day, adding extra steps into your routine can help make this goal easier.
It can be beneficial to remember that not all of your steps have to be achieved at once. Several ways you can add extra steps to your schedule include:
breaking up your steps. Consider taking a short walk before work or during your lunch break. This can also keep you feeling regularly refreshed throughout the day.
hopping on the treadmill to get some extra steps in
walking to the water cooler and back. Doing this frequently can not only boost your step count but also ensure you stay hydrated.
taking your dog for a walk. This can be a great way to schedule more movement into your day. You may decide to take your dog out first thing in the morning before work or perhaps for an evening walk to catch the sunset.
inviting your friends for a stroll around town.
taking the stairs instead of the elevator wherever possible
teaming up with a walking buddy or scheduling weekend family walks
choosing the furthest parking spot whenever you run an errand
setting alarms throughout the day as a reminder to get some steps in, even if it’s just once around the office
While walking is a great way to increase your step count, you can also try several other exercises, such as running, dancing, or jogging.
Summary
While we’re all used to hearing that we should aim for 10,000 steps a day, some experts suggest that 15,000 steps may be more beneficial for our physical and mental health.
Walking 15,000 steps equates to roughly 7 miles of walking a day. This may differ slightly depending on your height and stride length.
While it may sound challenging to walk 15,000 steps a day, it can be helpful to schedule time for walking. This could include:
going on a walk before work or during your lunch break
taking your dog on a walk
getting on the treadmill while watching your favorite TV show
taking a stroll with friends or family members
It’s important to remember that how many steps you should aim for per day depends on your individual circ*mstances, such as your age, health history, and current fitness levels.
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15k. General advice is that most adults should aim for 10,000 steps a day. Still, some experts recommend 15,000 steps if you are trying to lose weight or manage high blood pressure levels.
In fact, by walking 15000 steps a day, you can significantly increase your calorie burn and reap numerous benefits for your cardiovascular health, mental wellbeing, and energy levels. In this article, we'll dive into the many benefits of walking 15000 steps a day for weight loss and health.
Your personal peak depends on your age. People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms of life expectancy and cardiovascular health. People older than 60 show the most benefit between 6,000 and 8,000 steps.
For healthy, sustainable results, you should aim to shed no more than 1 to 2 pounds per week. Walking 10,000 steps per day for a week burns roughly enough calories to melt a pound of fat. Need some encouragement?
"Generally, 1 mile (or roughly 2,000 steps) walked equates to [burning] 80 to 100 calories." There are 3,500 calories in 1 pound. "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.
However, without understanding your net caloric balance, walking 10,000 steps, 15,000 steps, or even 20,000 steps a day might not be enough to cause any meaningful fat loss or improvements in body composition. To achieve fat loss, you need to burn more calories than you get from your food.
Sedentary: Less than 5,000 steps daily. Low active: About 5,000 to 7,499 steps daily. Somewhat active: About 7,500 to 9,999 steps daily. Active: More than 10,000 steps daily.
Walking 15,000 steps a day can help you burn around 500-750 calories, depending on your body weight and walking pace. This can contribute to a calorie deficit, which is when you burn more calories than you consume through food, leading to weight loss.
Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.
Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at: 7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.
How many steps to take for general health. Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.
Does walking on the spot count towards 10,000 steps? Walking on the spot counts towards your daily step count but it should not be used as a substitute for taking real walks outdoors or on a treadmill.
In general, walking 15,000 steps per day is equivalent to about 7.5 miles or 12 kilometers. This can burn anywhere from 500-1000 calories per day, depending on your weight, speed, and terrain. To lose weight, you'll need to create a calorie deficit by burning more calories than you consume.
Walking 15,000 steps a day can help you burn around 500-750 calories, depending on your body weight and walking pace. This can contribute to a calorie deficit, which is when you burn more calories than you consume through food, leading to weight loss.
If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day. Coupled with an appropriate nutrient-dense diet, you'll be set for success.
Introduction: My name is Aracelis Kilback, I am a nice, gentle, agreeable, joyous, attractive, combative, gifted person who loves writing and wants to share my knowledge and understanding with you.
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