Although there is no one-size-fits-all solution because age, gender, and activity levels all play a role in weight loss, one study found that those who dropped more than 10% of their body weight in 18 months walked an average of 10,000 steps per day. According to another study, 30 minutes of moderate to intense physical activity per day equated to approximately 7,900 steps for men and 8,300 steps for women.
But it's not just about the quantity of steps; time and intensity are equally significant. "It can't be as simple as walking from the kitchen to the bedroom." "You should walk at a tempo that causes your heart rate to rise," Wall advises. Aim for 150 minutes of moderate-intensity exercise per week. Moderate-vigorous simply implies it's a little tough to speak, not that you're panting and gasping for air. The talk test is a simple technique to identify if you're in the zone when it comes to gauging intensity. "Because it's a self-perceived scale, no specific equipment is required," Wall explains. "You should be able to speak in complete phrases."
When it comes to making changes for weight loss, it's also important to look at the big picture. "Monitor your habits for a few days," Cheskin (M.D., F.A.C.P., chair of nutrition and food studies at George Mason University, adjunct professor of medicine at Johns Hopkins Department of Medicine, and coauthor of Weight Loss for Life: The Proven Plan for Success) advises. "Can you tell me where you stray?" Make a list of tiny changes you can make. Instead of expressing something broad like "I'm going to eat healthier," tell yourself, "Instead of cake, I'm going to eat a piece of fruit." It's the exact, measurable, and trackable steps that will assist you in losing weight and increasing your physical activity."
Tips for incorporating more walking into your day:
"Start with one modest change at a time, whatever that means to you," Wall advises. "Over time, consistency is what will provide you gains." It's important to schedule walks into your day, whether they're 30 minutes long or broken up into smaller chunks depending on your schedule.
Get extra steps in by:
- Using the stairwell
- Taking the long route to the restroom
- Having to make several journeys to the car to get groceries
- Talking on the phone while pacing
- At your children's activities, you can walk up and down the sidelines
You can also use an affordable pedometer or a fitness tracker (like these fitness trackers!) to reach your step targets by planning walking breaks. To begin, calculate how many steps you take over a period of many days when you are not walking for exercise. Let's say you walk 5,000 steps every day on average. Then count how many steps you took during a 10-minute walk. If you walk for 20 minutes and take 1,000 steps, you will have taken 2,000 steps. To get a daily step goal, add your average to your target amount (5,000+ 2,000= 7,000 steps).
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