10,000 steps a day improve our well-being and health. You can find out here why we should move more and how it works in everyday life.
We don’t even run on average 5,000 Steps a day. Depending on our job, this number can vary widely. Those who work in the office are particularly bad off. But the same applies to almost everyone else: There is still room for improvement. We’ll show you what it takes to run 10,000 steps a day – and how it works.
10,000 steps: how many kilometers is that?
It is a common belief that we should take 10,000 steps a day. This corresponds to a distance of six to eight kilometers, depending on your height. What is meant is not the classic Sunday walk through the forest, but exercise in everyday life. This applies to couch potatoes as well as athletes: inside.
According to Swedish study One hour of fitness a day won’t do much if you spend the remaining hours inactive. In order to benefit healthily from exercise and sport, your muscles should be constantly exercised.
The WHO (World Health Organization) recommends exercise of at least 150 minutes per week, but preferably at least 300. You can divide this time, making sure that you always move for at least ten minutes at a time.
Why should we take 10,000 steps of all things?
The idea of 10,000 steps a day originally came from a marketing campaign from the year 1964. It was the time when the Olympics were held in Japan. Infected by the atmosphere of the summer games, the Japanese wanted to measure their own athleticism with pedometers.
To set itself apart from the competition, the Japanese company Yamasa Tokei named its pedometer Manpo-Kei. Literally translated, it means “10,000-step counter”.
Getting enough exercise is important for our body and mind. The 10,000 steps provide a good benchmark that you can use as a guide. Investigations point out that even taking between 6,000 and 8,000 steps per day can bring major health benefits.
10,000 steps: losing weight and 10 more reasons to exercise
The skeleton and muscles need movement in order for the body to feel good and to work properly. In particular, the cardiovascular system and the metabolism are properly activated in this way. But there are more reasons to take 10,000 steps a day.
This is how 10,000 steps are good for your body:
- The back muscles are often weakened from sitting. Walking, running or hiking help to strengthen the muscles and prevent or relieve pain.
- 10,000 steps a day increase physical performance. We feel fitter and more resilient.
- Especially exercise in the fresh air strengthens our immune system.
- If you move regularly, you will bend Body aches before or soothes them.
- 10,000 steps: how many calories is that actually? Depending on your speed, fitness and weight, you will burn around 300 calories and thus around 2,100 additional calories per week. Walking also stimulates the fat metabolism. In this way, obesity is prevented and you can even lose excess pounds.
- If you move enough, your risk of getting lower Diabetss to get sick.
- A lot of exercise in everyday life helps to improve the heart and Circulatory problems to prevent.
This is how the movement makes you mentally fit:
- The 10,000 steps crank also increases the oxygen supply in the brain. This way you can get your Increase concentration and are more efficient.
- Sufficient exercise ensures the distribution of Happiness hormones. You are in a better mood and may even be able to prevent depression.
- By moving, you can relieve negative emotions and reduce stress.
How to integrate 10,000 steps into your everyday life
Your day-to-day commitments may make the day go by without you constantly make sport can. We’ll tell you how you still manage to integrate 10,000 steps into everyday life.
- Leave the car. Cars emit emissions, generate noise and pollute the environment. They also tempt us to drive short distances instead of running them. If the distance allows, it is better to walk or use the bike. Use public transport for longer distances. These are not only much more environmentally friendly – you can take additional steps on the way to or from the stations.
- You can easily move more if you do without elevators and escalators. Climbing stairs also trains the buttocks muscles.
- Don’t spend your lunch break in the tea kitchen, but outside in the fresh air.
- Do your errands on foot. You can quickly take 10,000 steps a day if you do your shopping without a car.
- Go for a walk with your friends instead of going to the café. On one coffee to go By the way, you don’t have to do without. However, disposable coffee cups are a huge environmental sin as they produce even more garbage. Rather use a thermo mug made of sustainable materials such as glass or porcelain (for example from the **Avocado Store).
- Take your free time outside. Try to walk outdoors for 30 minutes a day. This way you have the greatest positive effect on your psyche. Listen to audiobooks or podcasts if just walking is too boring for you.
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