Today's knowledge has made us familiar with a variety of technologies that have been developed to take care of our health, such as mobile phone apps, smart watches, and another tool that many may overlook but is surprisingly effective: 'step counting', whether it is counting steps to lose weight, increase physical fitness, or simply improve health.
How can just 'walking' be considered exercise? Mr. Big invites friends to come and understand about walking.
Walking just 6,000 steps a day can help keep your body healthy.
Many research studies and the World Health Organization (WHO) have recommended walking for an average of 150 minutes per week or 6,000-8,000 steps per day, which will greatly improve your body’s strength. However, the appropriate number of steps depends on many factors, such as age, gender, and lifestyle. Currently, it has been compiled and calculated to conclude that working-age people under 60 years old should walk an average of 8,000-10,000 steps per day, while the elderly aged 60 and over should walk 6,000-8,000 steps per day.
Understanding step counting
Step counting is a record of the number of steps walked each day. You can easily start counting steps by installing an application on your smartphone or using a smartwatch to track it. This will help us know the number of steps walked or other health data. Although it is a simple measurement, it has a significant impact on physical and mental health.
Counting steps also provides other benefits besides strength.
1. Help change behavior
A study in the American Journal of Preventive Medicine found that when people who tracked their steps and those who didn't, those who tracked their steps took an average of 2,500 more steps. This is because those who tracked their steps were motivated to be more responsible, which led to them being more active in their daily lives.
2. Helps reduce the risk of cardiovascular disease.
A study in the Journal of the College of Cardiology found that people who walked at least 10,000 steps a day had a significantly reduced risk of cardiovascular and cerebrovascular disease.
3. Helps improve mental health.
A study by BMC Public Health found that walking has positive effects on mental health because counting steps gives a sense of accomplishment from completing a task.
4. Helps control weight
According to research from Obesity Reviews, walking can help control weight and prevent obesity because counting steps leads to changes in behavior and routines, allowing you to reach your weight loss goals faster.
Easy tips for beginners to start counting steps
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Start by setting small goals.
Walking 6,000 steps a day. Many people who are learning to walk may feel discouraged from the beginning. So, try changing to start by walking 2,000 or 2,500 steps a day as motivation. It's a good idea. Especially if you start from 5,000 steps, you'll get closer to your goal faster. -
Discipline is the key
Discipline or consistency is the key to changing yourself, including walking. Practice walking often until it becomes part of your daily life. -
Reward yourself when you reach your goals.
It is another way to increase motivation, make us have fun and be motivated to continue. -
Try to adjust your walking to suit your lifestyle.
Try replacing small daily activities with walking, such as taking the stairs instead of the elevator, or walking to the end of the street instead of riding a motorbike. -
Always keep yourself updated on your developments.
Track and count your steps regularly to assess your fitness and reach a balance that fits your lifestyle.
Counting steps is another simple but powerful activity because it is a starting point towards becoming a person with good physical and mental health. In addition, research has proven that changing small behaviors in daily life can lead to big changes.
refer
World Health Organization. (2020). Physical activity. Retrieved from WHO website.
Bravata, D.M., Smith-Spangler, C., Sundaram, V., et al. (2007). Using pedometers to increase physical activity and improve health: a systematic review. American Journal of Preventive Medicine, 33(5), 350-359. Sattelmair, J., Pertman, J., Ding, E. L., Kohl, H. W., Haskell, W., & Lee, I.M. (2011). Dose response between physical activity and risk of coronary heart disease: a meta-analysis. Journal of the American College of Cardiology, 57(14), 1414-1423.
Robertson, R., Robertson, A., Jepson, R., & Maxwell, M. (2012). Walking for depression or depressive symptoms: a systematic review and meta-analysis. BMC Public Health, 12(1), 512.
Swift, DL, Johannsen, NM, Lavie, CJ, Earnest, CP, & Church, TS (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in Cardiovascular Diseases, 56(4), 441-447.
Paluch, AE, Bajpai, S., Bassett, DR, Carnethon, MR, Ekelund, U., Evenson, KR, ... & Fulton, JE (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health, 7(3), e219-e228.