Education Portal for Students in India

By Pete Bee – January 27, 2016 — 3.12pm There is nothing like the congratulatory buzz when you have reached your daily activity goal. Even if you have not bought into the fitness-tracking trend and don’t sport a Jawbone UP, Misfit Shine or Fitbit bracelet, you probably have a sense of when you have “done enough”.

1. Maybe you’re one of those people who always takes the stairs at work or maybe you like to cover a certain distance (briskly).
2. Or perhaps, like Gwyneth Paltrow, Barack Obama and Cameron Diaz, you’re a serious “tracker”, and you not only wear a fitness bracelet but also make sure you rack up 10,000 daily steps.

It is this figure, about eight kilometres, that is touted by the health authorities as the saviour of our waistlines and by various charities as a way to avoid heart disease. “It’s a big misconception that you can just shuffle around totting up your 10,000 steps and that’s it for the day.” Credit: Getty Images Now the brisk-walking tribe can feel extra smug. A new study by the London School of Economics and Political Science has found that a brisk 30-minute walk (roughly 3000 steps) is more effective at weight control than running, swimming or going to the gym.

But is half an hour enough? Just how many steps should we take to get the most health benefits? Unless customised, most fitness trackers have their default goal set at 10,000 steps, and this is considered a pinnacle of daily achievement among a growing army of devotees. What appeals is that it can be achieved in micro-doses totted up at the supermarket, on the school run or, if all else fails, at the gym.

As a target for a generation that seems more intent on sitting down, it is certainly laudable. Yet, among the well-informed, the consensus is that it may fall short of the mark, that 10,000 steps was a goal plucked, somewhat randomly, as a marker for better health, but with little scientific backing.

The goal’s origins stem from the late 1960s in Japan, where a company created one of the first pedometers and sold it under the name Manpo-kei, or “10,000 steps meter”. It was a catchy marketing term – no more, no less – that stuck. Yet we are fooling ourselves if we think it is the solution to our exercise woes.

“The idea of 10,000 steps as some sort of golden target emerged many years ago and was never evidence-based,” says Dr Dale Esliger, a senior lecturer in the measurement of physical activity at Loughborough University, England. “It stuck around as it seems a good message, but the reality is that it’s almost certainly not enough.” Even in the 1970s, when it first took hold, the concept was to add 10,000 daily steps to an already active lifestyle.

1. As the decades have passed, so our basic daily activity has declined,” Esliger says.
2. We sit at our desks and in our cars; we shop on the internet.
3. It means that, proportionately, the number of daily steps we need to take just to stay healthy is much higher, and if you want to lose weight, then you are looking at even more.” Australian adults average 7400 steps a day, according to the 2011-12 Australian Health Survey.

The survey revealed that fewer than one in five adults recorded 10,000 steps a day on average. Other studies show that the Japanese walk an average of 7168 steps a day, the Swiss 9650 and the unfeasibly healthy Amish, who defy all technology, are an exercise researcher’s joy with 18,425.

Americans average just under 5000 steps, outstriding the British, who average 3000 to 4000 steps a day. At Edinburgh University, exercise psychologists have estimated that the average Briton covers about 130 kilometres less a year on foot than a decade ago. So, if your fitness tracker has an embedded heart-rate monitor, you might want to skip the next couple of paragraphs for fear of it going off scale.

We know that walking boosts mood, lowers stress and quickens thinking, and that it has been shown to control blood-sugar levels, reduce cholesterol and enhance lung function. But how much more walking are we expected to achieve and what do we expect its effects to be? Findings from a collaborative study involving 3127 adult volunteers and 14 researchers from the US, Canada, Sweden and France suggest that for women under 50 and all men, walking 10,000 steps a day is not enough to help control weight.

1. Professor Anders Raustorp, a Swedish academic and physiotherapist who was one of the leading scientists involved in the study, said women aged between 18 and 40 should aim for at least 12,000 steps, and 11,000 for the over-40s.
2. For men, the goal should be 12,000 steps a day if aged 18 to 50 and 11,000 beyond that age.

Previous research by the same team had recommended that girls aged between six and 12 should accumulate 12,000 steps a day and boys 15,000 a day. Yet such levels are only a starting point. For adults, losing weight, not just maintaining it, requires more effort, the evidence suggests.

Think about almost doubling the much-heralded 10,000 total and you would be closer to the mark. “It’s a less palatable message, but really an adult’s aim should be 16,000 to 18,000 steps if they want to shed kilograms,” Esliger says. “And that’s on top of incidental, non-exercise activity like housework and gardening.” For the otherwise sedentary, you could be looking at 25,000 steps or about 20 kilometres a day.

Esliger concedes there is no “one size fits all” tally, but the less fit you are to start with, the greater the number of steps you will need to walk each day to make a difference. Slacking won’t cut the mustard, If the average stride length is 80 centimetres, it takes 1250 steps to walk one kilometre.

• Put simply, someone weighing 70 kilograms would use about 1840 kilojoules while covering their 10,000 daily steps.
• To lose weight, you need to use up about 2510 more kilojoules than you consume every day.
• All you need is a blueberry muffin or a large hot chocolate and you are back to where you started.

It makes for slow progress. Joanna Hall, who runs WalkActive, the UK’s largest commercial walking fitness program, agrees that much of the advice about the activity is “old hat”. What matters, says Hall, an exercise scientist, is consistency, particularly when it comes to weight loss.

It’s a big misconception that you can just shuffle around totting up your 10,000 steps and that’s it for the day,” Hall says. “Yes, people need much more than is suggested, but it’s unrealistic for an exercise-phobic person to set out and do 18,000 steps a day. We recommend 7500 steps every single day and, on top of that, four faster ‘pace’ walks of at least 14,000 steps a week.” Studies commissioned by WalkActive and conducted at London South Bank University’s physiology laboratories last year showed that this amount of walking pays off.

“Not only will you lose weight but good technique means your posture improves and that there is significantly less impact on joints,” Hall says. “But it needs to be done every day.” Picking up the pace is an option if you simply can’t bear the prospect of so many steps.

If your steps get quicker, then you can cut the duration,” Esliger says. “If you are jogging or running your steps, then the higher intensity means that you can effectively chop the 16,000 to 18,000 figure in half.” If that doesn’t quite lessen the blow, then confirmation that, for some, anything is better than nothing should ease your conscience.

A report in UK medical journal The Lancet found that adding 2000 moderately paced walking steps (or 20 minutes) a day to regular activity could help cut the risk of heart attacks and strokes by 8 per cent among those most vulnerable, and that making that an extra 4000 more steps (or 40 minutes of walking over and above normal daily movement) could match the gains obtained from taking a cholesterol-lowering drug.

Last year, a study conducted by the US National Institutes of Health suggested that 6000 or more steps a day is enough to protect those with osteoarthritis of the knee (or those at risk of getting it) from suffering serious mobility problems. For most of us, though, the recommendation is to keep on walking and to not stop, even when your tracker tells you that it’s okay to ease off for the day.

“However the current guidelines are dressed up,” says Esliger, “the reality is that if you are overweight and want to lose weight, or if your fitness needs improving, you need to walk more.” ARE YOU GOING THE DISTANCE? 3000 STEPS Distance: 2.4 kilometres.

1. What it means: 6 laps of a running track.
2. Approximate time taken: 30 minutes.
3. Category: couch potato/sedentary.5000 STEPS Distance: 4 kilometres.
4. What it means: 10 laps of a running track.
5. Approximate time taken: 60 minutes.
6. Category: people who walk less than this are considered to be sedentary.10,000 STEPS Distance: 8 kilometres.

What it means: 20 laps of a running track. Approximate time taken: 1 hour, 40 minutes. Category: walk 5000 to 7499 steps daily and you have what’s considered to be “a low active lifestyle”; 7500 to 9999 steps a day and you are “fairly active”.15,000 STEPS Distance: 12 kilometres.

1. What it means: 30 laps of a running track.
2. Approximate time taken: 2 ½ hours.
3. Category: should be a minimum target if you are already generally active but want to lose weight.20,000 STEPS Distance: 16 kilometres What it means: 40 laps of a running track Approximate time taken: 3½ hours Category: about 18,000 steps is a good target for fitness and weight loss if you are already fairly active.25,000 STEPS Distance: 20 kilometres.

What it means: 50 laps of a running track. Approximate time taken: 4 hours and 15 minutes. Category: goal for couch potatoes who want to lose weight.

How many kilometers is 12 000 steps?

How many kilometers is 12,000 steps? – If there are approximately 6 miles in 2000 steps, simply multiply the 6 miles by 1.6 to work out the kilometers. This calculation shows that 12,000 steps are approximately 9.6 kilometers. However, health professionals base this number on the average stride length of 2.6 feet, so it may not be accurate for every person.

Will I lose weight walking 12000 steps a day?

Background – Obesity is a global concern because of its causative role in various diseases. Overweight and obesity increase the risk of developing cardiovascular diseases (CVDs). Additionally, some risk factors of CVDs are collectively referred to as metabolic syndrome (MS); MS is defined by the presence of any three of the following risk factors: abdominal obesity, hypertension, elevated blood glucose, elevated triglycerides (TGs), and reduced high-density lipoprotein cholesterol (HDL-C),

1. A study on Taiwanese individuals from 2005 to 2008 determined the prevalence of overweight and obesity during this period was 50.8 and 36.9% among men and women, respectively, and MS was 25.5 and 31.5% among men and women, respectively,
2. A study on the period 2013–2014 revealed the prevalence of obesity in men and women was 48.9 and 38.3%, respectively,

These studies have revealed overweight and obesity are common among the Taiwanese population; reducing their prevalence depends on effective monitoring and treatment to reduce their impact on human health. A sedentary lifestyle is a key factor of MS morbidity.

1. Ford, Kohl, Mokdad, and Ajani recruited 1626 adults (aged ≥20 years) to investigate associations among sedentary behavior, physical activity, and MS.
2. The results indicated the risk of developing MS increased 1.41- and 2.10-fold when the adults’ sedentary lifestyles increased by more than 1 and 4 h a day, respectively (odds ratio  = 1.41 and 2.10, respectively),

Therefore, reducing the number of sedentary hours and increasing physical activity frequency are effective for MS prevention. Walking is a straightforward method for increasing physical activity and is not limited by location. Studies have demonstrated people who walk between 10,000 and 12,000 steps per day generally have a lower body mass index (BMI), body fat percentage, waist and hip circumference, and waist–hip ratio,

1. Sisson et al.
2. Revealed MS prevalence decreased as one’s daily steps increased; specifically, the odds of having MS were 10% lower for each additional 1000 steps per day (OR = 0.90),
3. In previous studies, whether daily step goals were gradually implemented over the interventions period (incremental approach to achieving 10,000 steps per day over 12 weeks) or fully implemented all at once (10,000 steps per day), the MS and body composition outcomes of the interventions remain equivocal,

Some studies have been unable to demonstrate expected improvement effects possibly because using a step goal as the only criterion was insufficient when other variables such as activity frequency, duration, and intensity were uncontrolled. Pal, Cheng, and Ho gave women with obesity a daily 10,000-step goal or invited them to engage in a 30-min walking exercise intervention for 12 weeks,

The results indicated body composition and blood pressure remained unchanged. Although exercise frequency and duration were considered, results diverged from the authors’ expectations, Studies on regular moderate-intensity walking exercise have reported both continuous and intermittent walking exercises have positive effects on body composition and MS,

Based on the cited studies, we speculated that regular moderate-intensity walking exercise interventions are more effective than step goal strategies and that structural exercise programs are essential to exercise effectiveness. To date, few studies have examined the effects of combining these two strategies.

How many calories does 12,000 steps burn?

Height 6 Feet and Above – Use the chart below to estimate calories burned by step count if your height is 6 feet or more. This assumes that you take 2,000 steps per mile.

2,000 Steps per Mile (Height 6 Feet and Above) Calories Burned by Step Count and Weight
Weight	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
Steps	45 kg	55 kg	64 kg	73 kg	82 kg	91 kg	100 kg	114 kg	125 kg	136 kg
1,000	28 cal.	33	38	44	49	55	60	69	75	82
2,000	55	66	76	87	98	109	120	137	150	164
3,000	83	99	114	131	147	164	180	206	225	246
4,000	110	132	152	174	196	218	240	274	300	328
5,000	138	165	190	218	245	273	300	343	375	410
6,000	165	198	228	261	294	327	360	411	450	492
7,000	193	231	266	305	343	382	420	480	525	574
8,000	220	264	304	348	392	436	480	548	600	656
9,000	248	297	342	392	441	491	540	617	675	738
10,000	275	330	380	435	490	545	600	685	750	820
11,000	303	363	418	479	539	600	660	754	825	902
12,000	330	396	456	522	588	654	720	822	900	984
13,000	358	429	494	566	637	709	780	891	975	1,066
14,000	385	462	532	609	686	763	840	959	1,050	1,148
15,000	413	495	570	653	735	818	900	1,028	1,125	1,230
16,000	440	528	608	696	784	872	960	1,096	1,200	1,312
17,000	468	561	646	740	833	927	1,020	1,165	1,275	1,394
18,000	495	594	684	783	882	981	1,080	1,233	1,350	1,476
19,000	523	627	722	827	931	1,036	1,140	1,302	1,425	1,558
20,000	550	660	760	870	980	1,090	1,200	1,370	1,500	1,640

How much is 100k steps in km?

Here’s What Walking 100,000 Steps in a Day Did to This Guy’s Body Last year, fitness YouTuber posted a video where he lost nearly 5 pounds and gained muscle definition simply by, In his latest video, he sets himself an even bigger challenge: hitting 100,000 steps in a single day. He sets off at around 4 o’clock in the morning, and walks 9,700 steps in just the first 80 minutes (around 7.5 half km). He also ends up with bleeding ankles due to wearing socks that are too thin. “I’m already not feeling too confident about this challenge,” he says.

• After hitting the treadmill for another hour and a half, getting to 25,000 steps, but this is where things start to get worse.
• The bottom of my feet are killing me and I’m feeling very sick,” he says.
• He reaches the midway point of 50,000 steps by noon (just over 46 km).
• The fact I’m only halfway done is making me rethink life as I know it,” he says.

“The bottom of my feet are definitely bleeding, the skin is tearing up, I smell absolutely repulsive.” 70,000 steps in, and Will is really suffering. “Not even just my feet are hurting any more,” he says, “my kneecaps feel like they’ve been bashed in, my upper back is killing me, my lower back is killing me, my neck, my shoulders, my hips, my legs, everything is killing me.” After 16 hours and a whole bunch of blisters, Will reaches his goal of 100,000 steps.

“I have this overwhelming sense of fulfillment and happiness right now,” he says. “I genuinely want to cry.” Throughout the challenge, Will said he burned a total of 7,738 calories, and lost 2.8 pounds in a single day. But it’s unlikely he’ll be repeating the experience. “That was by far the hardest thing I’ve ever done, physically, in my entire life,” he says.

“Nothing even comes remotely close.” The triangle icon that indicates to play : Here’s What Walking 100,000 Steps in a Day Did to This Guy’s Body

Is 20k Steps A day good?

Virtually every doctor or healthcare professional will tell you that the more walking you can do, the better. While one study found that walking just 4,400 steps per day reduces the risk of death by 41% compared to walking fewer than 2,700 steps per day, the mortality risk decreases as you walk.

How Many Miles Is 20000 Steps?

How Many Calories Do You Burn Walking 20000 Steps a Day?

5 Tips for Walking 20000 Steps a Day

Let’s jump in!

How many steps is a 45 minute walk?

Examples – using a tracker: – This 30 min run which was about 20 min moderate and 10 min vigorous is equal to 4000 steps:

includes ~3000 steps added to the daily step count from your tracker+ 10 min in moderate (1000 steps)

This 45 min HITT class (including 5 min rest time) which was about 20 min moderate and 20 min vigorous is equal to 6000 steps:

includes ~2000 steps added to daily step count from your tracker+ 20 min in vigorous (4000 steps)

This 45 min of weight training (including 10 min rest time) which was about 25 min moderate and 10 min vigorous is equal to 4500 steps:

includes ~1000 steps on tracker+ 15 min in moderate (1500 steps)+ 10 min in vigorous (2000 steps)

How many kms should I walk to lose 10 kgs in a month?

How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.

Is 10 000 Steps good for weight loss?

Your fitness goal : Weight Loss – Your plan : First, determine how much weight you wish to lose—then, do a little math. The Academy of Nutrition and Dietetics recommends slow weight loss for lasting results—usually 1/2 pound to one pound per week. Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week.

How many steps is 5km walk?

How many steps is a 5k? – A person of average height can expect to take around 6250 steps over a 5k distance (based on an estimated stride length of 2.1 to 2.5 feet). Once you’ve crossed the finish line of your first 5k you can start working towards increasing your steps and taking on longer distances such as 10k events.

Is 10km Steps A day good?

Quirks and Quarks 6:47 Science says 10,000 steps are actually a health benefit sweet spot In recent years, walking 10,000 steps a day has become a popular fitness goal, but until now, there wasn’t much scientific research to back that number. A number of studies have shown that physical exercise can improve health and provide anti-aging benefits, but few have looked at exactly how many steps people should walk per day to optimize those benefits.

Now, scientists have determined that the big round number of 10,000 steps is indeed a great goal for a range of health outcomes, but how fast you walk could be just as important. Scientists from the University of Sydney and the University of Southern Denmark studied 78,500 adults in the U.K. between 2013 and 2015.

They wore activity trackers 24 hours a day for one week, which recorded how many steps they walked as well as the pace at which they walked. Researchers looked at their health outcomes seven years later. They found that walking 10,000 steps a day lowers the risk of dementia by about 50 per cent, the risk of cancer by about 30 per cent and the risk of cardiovascular disease by about 75 per cent.

The study notes that the findings are “observational, meaning they cannot show direct cause and effect.” But it stressed the “strong and consistent associations seen across both studies at the population level.” The participants consented to provide researchers their health records, including inpatient hospital registries, primary care records and cancer and death registries.

The data was collected as part of the largest study tracking step counts in the world in relation to health outcomes. Their work was published earlier this month in the journals JAMA Internal Medicine and JAMA Neurology, Fitness trackers often encourage users to walk 10,000 steps a day, but until now, there wasn’t much scientific research to back that number. (Getty Images) Borja del Pozo Cruz, one of the lead researchers on the study, told Quirks & Quarks host Bob McDonald that the 10,000-step goal actually originated from a 1960s Japanese marketing campaign aimed at selling pedometers.

The pedometer, produced by the company Yamasa, was called the manpo-kei, which translates literally into “10,000 step metre.” At the time there was no scientific research to back that number and little had been done since, largely because it was difficult to gather precise data before digital activity trackers exploded in popularity.

Del Pozo Cruz, who is also a senior researcher in health sciences at the University of Cadiz in Spain and an adjunct professor at Southern Denmark University, said he and his team were surprised that the 10,000-step mark seemed to be the sweet spot for better health outcomes.

But the study also found that you don’t have to walk the full 10,000 steps a day to get significant health benefits. “I guess for me at least, the most important finding was that on the very first step, the benefits are there,” del Pozo Cruz said. Results showed that every 2,000 steps walked lowered the risk of premature death incrementally by eight to 11 per cent, up to approximately 10,000 steps a day.

The study found that beyond 10,000 steps, health outcomes plateaued. “For some people, this figure might be unrealistic,” said del Pozo Cruz. “The important bit is that every step counts. Just get out there and do it, because anything is better than nothing.” Previous studies have touted the benefits of walking, including one in 2019 that found walking as little as 2,000 steps a day could lower mortality rates.