PT Health Life – The ideal number of steps to walk per day may vary depending on age.
Physical activity is essential to maintain good physical and mental health. Among the most common health recommendations, we often see recommendations about the ideal number of steps to take per day.
Health experts give different advice on daily steps. This depends on many factors such as age, physical activity level and personal goals.
1. Benefits of walking
Walking is an activity that is accessible to everyone and offers many health benefits. Enhance heart, muscle and bone health, improve cardiovascular and respiratory endurance, reduce the risk of chronic diseases, lose weight, strengthen the immune system, improve mental health…
Integrate walking into your daily life, no matter the level, to reap the physical and mental health benefits of walking. Don’t hesitate to gradually increase your daily step count to optimize the benefits of walking.
2. Official recommendation for daily steps
The World Health Organization (WHO) recommends that adults get at least 150 minutes of moderate-intensity physical activity or about 2.5 hours of exercise such as brisk walking , cycling or swimming each week.
For those who want more intense activity, 75 minutes of vigorous physical activity per week, such as running or HIIT (high-intensity interval training), is recommended.
Walking 10,000 steps a day is often considered a physical activity goal. However, WHO emphasizes that this is only an estimate and that this number can vary depending on the individual and their goals.
It’s important to stick to the minimum recommendations for physical activity by choosing exercises that you enjoy and that motivate you. Don’t hesitate to adjust the intensity and duration of exercise depending on your physical condition. Consult your doctor before starting a new exercise program.
The ideal number of steps per day can vary depending on age. WHO recommends that children aged 5 to 17 years get at least 60 minutes of moderate-to-vigorous intensity physical activity every day.
Adults should participate in at least 150 minutes of moderate-intensity physical activity each week.
For people 65 and older, it is recommended to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity physical activity each week.
It’s also important to do exercises that strengthen your muscles and improve your balance at least twice a week.
The ideal number of steps per day can also vary depending on an individual’s physical activity level. If you’re sedentary, start by gradually increasing your daily steps. For example, you might aim for 5,000 steps a day for one week, then 6,000 the next week…
If you’re always active, you can increase your daily step count by adding additional activities to your routine, like walking during your lunch break or going to the grocery store.
3. How to do 10,000 steps a day?
Reaching 10,000 steps a day is not an easy goal but a challenge to take gradually. The key to success is adopting simple habits that make walking a natural part of your routine. Therefore, you should practice some habits as follows:
- Try to get off the bus or subway one stop early and walk to the end of your journey.
- If you drive, park a little farther from your destination and walk the rest of the way.
- Choose to walk around shopping instead of using a car.
- After a full meal, take a gentle walk to aid digestion.
- Instead of taking the elevator, choose to take the stairs whenever possible.
- Organize active group walks with friends or family members, relying on training apps if necessary.
- Use a pedometer or smartphone app to track your progress and stay motivated on your daily walk.
