The myth became part of an advertising campaign, according to Pannochka, an online publication for girls and women from 14 to 35 years old.. net When talking about a healthy lifestyle, experts advise to walk at least 10 thousand steps a day. It would seem a simple task, but people who are busy with work find it difficult to achieve such a result, HealthyStyle reports.. info with a link to Channel 24.

It turned out that this figure of 10 thousand steps may be less, but also beneficial to health.. This is proved by new research by scientists..

Where did the 10K steps indicator come from?.

The target of 10 thousand steps per day was created thanks to the code pedometer sold in 1965 by the Japanese company Yamasa Clock.. The device was named Manpo-kei, which means 10 thousand steps..

In fact, it was a marketing ploy. And as the device spread around the world, that metric became the daily target used for daily activity metrics using popular smartwatches..

Why is it useful to walk so much.

Since then, we have conducted a number of studies on the rate of 10 thousand steps per day.. Some have shown that it is good for the heart, improves mental health, and even lowers the risk of diabetes..

It is estimated that the average person walks about 100 steps per minute.. This means that to achieve the goal, you need to spend about 2 - 3 hours..

Enough 4400 steps.

A recent study by Harvard Medical School found that an average of about 4,400 steps per day is enough to significantly reduce the risk of death in women..

During the experiment, people first walked about 2,700 steps daily, gradually increasing this figure to 7,500 steps a day.. The more steps people walked, the lower the risk of their death.. Interestingly, a high walking score did not provide additional benefits.. However, it is not yet known if it will be possible to see similar results in men..

At least 5,000 steps per day.

At the same time, recent research from the University of Texas also showed that if you walk less than 5,000 steps a day, your body decreases its ability to metabolize fat the next day..

This also confirms previous research that showed that people who walked fewer than 4,000 steps a day were unable to reverse their reduced fat metabolism..

Sitting kills.

Although the World Health Organization recommends that adults do at least 150 minutes of moderate-intensity physical activity per week (or 75 minutes of vigorous physical activity), research also shows that even low-intensity exercise can improve your health.. This means your steps throughout the day can contribute to your 150 minutes of targeted activity..

Exercise can also help reduce the harm from prolonged sitting.. Studies have shown that people who sat for 8 or more hours a day had a 59% increased risk of death compared to those who sat for less than 4 hours a day.. However, they also found that doing 60 to 75 minutes a day of moderate-intensity physical activity eliminated this increased risk of death.. Therefore, potential brisk walking can mitigate the negative effects of sitting too long..

How to increase your daily activity: tips.

Taking into account new research, it can be concluded that it is not necessary to walk 10,000 steps daily for the health of the body.. At least half of this figure will be sufficient.. If you want to increase your physical activity, use the tips below.

• If possible, go to work on foot, or some part of the road. To do this, just get off the transport a few stops earlier..

• Instead of an elevator, take the stairs.

• Meet with friends outside your home or cafe, and in the park, where you can walk to your heart's content. Plus you can be outdoors.

• If you work from home, you can take part in the online training program. The advantage of such activities is that you can independently adjust the load, depending on your health.. And given that even small physical activity has a positive effect on your health, regular physical activity will stimulate it.

healthystyle. info.