Walking how will we put it in our life? Is the goal of 10,000 steps a day excessive?

5 FU-Induced Encephalopathy A Rare Side Effect with Many Variants. A Case Report of a Patient with Colorectal Cancer and Non-Hyperammonemic Fluorouracil Induced Encephalopathy
03/04/2024
Panagiotis Halvatsiotis: Chronically ill people should contact their doctor when the weather changes
09/04/2024

There is no doubt that daily exercise is a valuable health tool, since it is considered to have a complementary treatment role for almost all chronic diseases.
If using a reliable pedometer it records that you have taken 10,000 steps in a day, then the question arises whether these are enough or whether more is required to achieve the goals of improving our health. The goal of 10,000 steps was proposed during the Olympic Games in Tokyo in 2004. Of course, this number did not come as a conclusion of medical studies, but was simply set as an objective goal for the average citizen. Of course, there were also negative reports, that it was simply an advertising campaign for the purchase of pedometers that then began to be available on the market.
Usually, we walk about 3-4 thousand steps a day. To reach our health goals by increasing our physical activity we should at least more than double the number of our daily steps. To make sure, however, if the 10,000 steps per day are sufficient, it is important to know how many thousands of steps we usually take, so that it can be estimated that they are an objective to substantially increase our level of physical activity. So those who usually took far less than average steps, with the goal of 10,000 will have a lot more to gain.

All Scientific Societies, worldwide, state that brisk walking reduces the risk of cardiovascular disease, hypertension, diabetes, obesity and depression and thus recommend brisk walking for 150 minutes a week. This translates to half an hour daily for 5 days a week or divided into 3 quarters at different times during the day. A large number of studies also prove that brisk walking enhances memory by statistically significantly reducing the risk of dementia and Alzheimer's disease over time. Without a doubt, regular walking reduces painful arthritis and improves muscle stiffness. If your walking pace is not such that it is characterized as a moderate intensity exercise, even then you gain health, since the duration of a sedentary life is reduced over time. In addition to the positive effects on health indicators, increasing the degree of physical activity leads to release of the body's endorphins, which in turn stimulate feelings of euphoria, reducing depressive and anxious feelings. The walk in a natural environment works even more to strengthen mental health. Walking with your dog in the park is a pleasant time. We recommend that if you do not have a pet of your own, that you contact a stray shelter to ask to take them for a walk, or ask friends who have pets. It is recommended that you wear headphones so that you can listen to the music of your choice and at a fast pace, because it tends to increase both the
speed as well as lengthen walking time. It is also recommended for older people to walk with friends or family members. If you use public transport choose to get off one stop before your destination. Also, it's better to use the stairwell instead of the elevator and don't waste precious time trying to park your car too close to your destination. Finally, consider that walking, which is a form of exercise, can be easily adopted by anyone, as it does not require special equipment or an expensive gym membership fee.

en_USEnglish