The article has been automatically translated into English by Google Translate from Russian and has not been edited.

How and why to start making 10 thousands of steps a day.

'05.07.2021'

Source: usatoday

You've probably heard that you should aim to take 10 steps a day. But you will be surprised how useful this can be.

Photo: Shutterstock

Where did the recommendation for 10 thousand steps come from? And what happens to your body when you actually do it?

Ten thousand steps were first popularized by Japanese pedometers in the 1960s called Manpo-Key, according to UC Davis Integrative Medicine. According to Michael Roizen, a physician and chief wellness specialist, today 10 is thousands of steps a day a popular target. Studies show that walking in combination with other healthy habits reduces chronic diseases such as diabetes, metabolic syndromes and heart disease.

“If everyone in America were doing 10 steps a day, we would cut the healthcare budget by $ 500 billion a year,” says Michael Roysen.

The guidelines are for Americans to get physical activity and reduce sedentary work time, which ultimately benefits their health, according to Neil Johannsen, an assistant professor at Louisiana State University.

“10 steps represent the highest level for most adults,” Johannsen said. "You will quickly see results for your health."

Roizen talks about a recent study that examined postal workers in Glasgow, Scotland. Postmen who took 15 thousands of steps a day had far fewer risk factors for heart disease than their office counterparts.

How to start:

  • Purchase a pedometer. Yogunsen says that pedometers not only control physical activity, but also keep people in physical activity. Although 10 thousands of steps at once may seem like a high goal, it is much simpler than you think.
  • Park your car at the end of the car park for more walk.
  • Get up and move for 5-10 minutes every hour at work. Johannsen said that people should take time to move during work so that they are not slow-moving for long periods of time.
  • If you do not yet reach the 10 level thousands of steps per day, your goal should be to gradually increase the number of steps. It’s better to start from a low level in the 4-4 range of thousands of steps, which is actually higher than most sedentary people.

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