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How many steps do you have to take a day to lose weight?

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Presse Santé

For general fitness, most adults should aim to take 10,000 steps a day. This number may vary based on age, current fitness, and health goals.
Walking is an effective form of low-impact exercise that can help people improve or maintain fitness.

In this article, we take a closer look at how many steps people should take each day to:

general health
weightloss
physical strength.

We also look at the requirements for different age groups and genders, and explain how to take more steps every day.

How many steps do you have to take to be healthy?

Walking is a low-impact, moderate-intensity form of exercise that has a variety of health benefits and few risks. As a result, most adults should aim to take 10,000 steps a day. For most people, this equates to about 8 kilometers.

In Europe, most people only take between 3,000 and 4,000 steps a day. Given that fewer than 5,000 steps a day are generally considered sedentary by doctors, this means that many Europeans are not taking as many steps as they should for good health.

Walking can improve:

muscular strength
range of motion
blood flow
flexibility
balance, which can help prevent falls
joint stiffness
mood and sleep
breathing
Walking can also help improve or prevent certain health problems, such as obesity, osteoporosis, and age-related memory loss.

The benefits of walking seem to increase with the number of steps. A 2020 study found that participants who took 8,000 steps a day were 51% less likely to die from any cause than those who took 4,000 steps a day. This trend continues with increased number of steps, with participants taking 12,000 steps a day having a 65% lower risk of death than those taking 4,000. These results suggest that the benefits of walking increase with the number of steps , but they also show that people who cannot reach 10,000 steps per day can still benefit from this activity.

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How many steps do you need to take to lose weight?

The number of steps to lose weight can vary depending on a person’s current weight, food intake, and goal weight. However, 10,000 steps is a good goal for most people. There is some evidence to suggest that exercise intensity is also important for weight loss.

A 2018 analysis of 363 people with obesity found that those who took 10,000 steps a day and spent at least 3,500 of those steps in moderate-to-vigorous activity lasting 10 minutes or longer had increased weight loss. Maintaining this level of activity helped the participants maintain their weight loss during the 18-month follow-up.

How many steps to improve fitness?

If a person wants to walk as a way to improve strength, flexibility, or endurance, they may also benefit from more strenuous forms of walking. For example, walking uphill activates three times as many muscle fibers as walking on a flat surface. People who take a large part of their 10,000 steps walking up hills therefore benefit from a more complete workout.

Here are other ways to get cardiovascular benefits from walking and build muscle:

climbing stairs
get on and off a stool
walking at a brisk pace for long periods
focus on objects in the distance, which can increase walking speed by up to 23%.
wear wrist or ankle weighted bracelets.
Nordic walking, which consists of the use of poles to work the upper and lower part of the body.
The average speed on foot is about 4.5 km per hour. To increase your walking speed, you can try following the beat of upbeat music. For example, taking steps to the rhythm of a popular hit list can help people walk at a speed of 8 km/h.

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Steps by gender

There is no conclusive evidence that gender affects the number of steps a person takes. Therefore, 10,000 steps a day is a suitable goal for both men and women.
Brisk walking is also a safe exercise during pregnancy.

stages by age

Most adults need a similar level of physical activity for optimal health. However, children, adolescents and the elderly have different needs:

3-5 years

Children ages 3 to 5 should be physically active throughout the day. It’s not clear how many steps this represents, but for most kids it means engaging in active play every day.

6-17 years

Children and adolescents ages 6 to 17 should get at least 60 minutes of aerobic and strengthening exercise daily. A 2012 study estimated this to be 11,290-12,512 steps. Therefore, 12,000 steps may be a useful goal for people in this age group. However, at least one hour of this activity should be of moderate to vigorous intensity.

older adults

Older adults can aim for a similar step count as younger adults. However, when this is not possible, fewer steps can still provide significant benefits. A large 2019 study of older women showed that participants who walked 4,400 steps per day had a lower mortality rate after 4.3 years than those who only walked 2,700 steps per day. In this study, the more steps people took, the lower the death rate. However, this trend stabilized at around 7,500 steps per day. This finding suggests that a goal of 7,000 to 8,000 steps may be enough for older adults to reap significant benefits from walking. This study did not look at the other benefits of walking, such as its impact on cardiovascular health.

Taking more steps can be a challenge, especially for people who are short on time or face other obstacles that prevent them from walking more often.

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However, there are many ways to include more steps in daily life, such as

take the stairs instead of using elevators or escalators

walking during lunch, on a date with friends, or talking on the phone

use bathrooms or meeting rooms farther away in an office building

taking breaks from work, television, or reading to do something active

try new ways to take more steps, such as dancing or walking

park further than usual from stores or other destinations

get off public transportation one stop early and walk the rest of the way

walk to or from work, if possible.

Some research shows that people who track their daily step count walk an average of 2,500 more steps per day than people who don’t. Therefore, some people may benefit from using a pedometer, a smart watch, or an app to track steps via a smartphone. It is important to warm up before exercising and cool down afterwards to avoid injury. If walking causes pain, the person should stop as soon as possible. If the pain is severe, recurring, or persistent, you should see a doctor.

Summary

Current guidelines suggest that most adults should aim for around 10,000 steps per day. People with specific goals, such as weight loss or muscle building, may benefit from higher intensity walking. The benefits of walking seem to increase with physical activity. Older children and teens can aim to take almost 12,000 steps, while older children or those who cannot walk for a long time can still benefit from fewer steps.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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Well Being

The 9 Best Exercises for Healthy Feet

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Presse Santé

Many people experience foot or ankle pain at one time or another. Keeping your feet strong can help alleviate these pains and improve overall health and flexibility. Exercising and stretching your feet and ankles regularly helps ensure that the muscles provide the best possible support. These exercises can also increase the range of motion in the feet, allowing a person to stay active for as long as possible. Most foot exercises are simple and do not require complicated equipment. People can do them at home or at the gym as part of a regular exercise routine.

The following exercises can improve the flexibility and mobility of the feet.

1. Raise, point and curl your toes

This exercise has three stages and helps to strengthen all parts of the feet and toes.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Keeping your toes on the floor, raise your heels. Stop when only the balls of your feet remain on the ground.
Hold this position for 5 seconds before lowering your heels.
For the second step, lift your heels and point your toes so that only the tips of your big and second toes are touching the ground.
Hold this position for 5 seconds before lowering your heels.
For the third step, lift your heels and curl your toes in so that only the tips of your toes are touching the floor. Hold this position for 5 seconds.
Develop flexibility and mobility by repeating each step 10 times.

2. Big Toe Stretch

It is important to maintain a wide range of motion in the big toe. The following exercise also has three steps and is designed to stretch and relieve pain in your toes from wearing tight shoes.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place the left foot on the right thigh.
Using your fingers, gently stretch your big toe up, down, and to the sides.
Hold your big toe in each position for 5 seconds.
Repeat this exercise 10 times before switching to the other foot.

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foot muscle exercises

The following exercises can help improve foot strength.

3. Separation of the toes

The finger separation exercise can improve control of the finger muscles. You can do this on both feet at once or alternate feet, whichever is most comfortable for you.

To do this exercise:

Sit in a straight-backed chair with your feet flat on the floor.
Spread your toes as far apart as possible without straining. Hold this position for 5 seconds.
Repeat this movement 10 times.
Once a person has built up strength, they can try wrapping a rubber band around their toes. This provides resistance and makes the exercise more difficult.

4. Finger Curl

Doing finger curls develops the flexor muscles in the toes and feet, which improves overall strength.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place a small towel on the floor in front of your body, with the small side facing your feet.
Place the toes of one foot on the short side of the towel. Try to grab the towel between your toes and pull it towards you. Repeat this exercise five times before switching to the other foot.
To make this exercise more difficult, try pressing down on the opposite end of the towel with an object.

5. Collect marbles

Picking up marbles can increase muscle strength in the soles of the feet and toes.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place an empty bowl and a bowl with 20 marbles on the floor in front of your feet.
Using only the toes of one foot, pick up each marble and place it in the empty container.
Repeat this exercise with the other foot.

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6. Walking on the sand

Walking barefoot on the sand is a great way to stretch and strengthen your feet and calves. It’s good overall exercise because the soft texture of the sand makes walking more physically demanding.

To do this exercise:

Head to a beach, volleyball court, or anywhere else with sand.
Take off your shoes and socks.
Walk as far as possible. Try to increase the distance slowly over time to avoid overloading your feet and calf muscles.

exercises for pain

The following exercises may be helpful in relieving pain.

7. Toe Extension

Toe extension is helpful in preventing or treating plantar fasciitis, which is a condition that causes pain in the heel when walking and difficulty lifting the toes.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place the left foot on the right thigh.
Pull the toes towards the ankle. You should feel a stretch along the bottom of your foot and heel tendon.
Hold this position for 10 seconds. Massaging the arch of the foot during the stretch helps relieve tension and pain.
Repeat this exercise 10 times on each foot.

8. Rolling a golf ball underfoot

Rolling a golf ball under your foot can help relieve arch discomfort and decrease pain associated with plantar fasciitis.

To do this exercise:

Sit upright in a chair with your feet flat on the floor.
Place a golf ball, or other small, hard ball, on the ground at your feet.
Put one foot on the ball and move it by pressing as hard as you want. The ball should massage the bottom of the foot.
Continue for 2 minutes, then repeat on the other foot.
An ice cold bottle of water can be a relaxing alternative.

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9. Achilles heel stretch

The Achilles tendon is a cord that connects the heel to the calf muscles. It can get out of shape easily, but keeping it strong can help relieve foot, ankle, or leg pain.

To do this exercise:

Stand facing a wall and raise your arms so that your palms are flat against the wall.
Step back with one foot, keeping the knee straight. Then, bend the knee of the opposite leg.
Keep both heels flat on the ground.
Push your hips forward until you feel a stretching sensation in your Achilles tendon and calf muscles.
Hold this position for 30 seconds before switching sides. Repeat three times on each side.
For a slightly different stretch, bend your back knee and push your hips forward.

Foot Health and Safety Tips

To help keep your feet strong and healthy:

Perform a thorough warm-up before exercising.
Wear supportive shoes for your daily activities and sports.
Replace worn out shoes as often as possible.
Slowly build strength and flexibility to condition feet and ankles.
Avoid uneven surfaces, especially when running. Try not to run uphill too often.
Listen to your body. Do not overdo the activities.
Prevent any recurrence of the injury by resting and seeking proper treatment.

Summary

It is good for keeping your feet and ankles healthy. Performing the above exercises can help relieve existing pain, prevent discomfort, and reduce the risk of injury.
People with a diagnosed foot condition, such as plantar fasciitis or a torn Achilles tendon, can try exercises to help. Always consult a health professional, if possible, before starting a new exercise and stretching program.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

6 questions you should ask yourself for a 100% effective diet

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Presse Santé

Your weight loss success largely depends on your willingness to rise to the challenge. If you take the plunge before you’re ready, your weight loss program could fail at the first hurdle.

Knowing that you need to make changes in your life and actually making them are two different things.

Use these questions to assess your readiness to lose weight.

Are you motivated to make long-term changes to your lifestyle?

Successful weight loss depends on making permanent lifestyle changes, such as eating healthy, low-calorie foods and including physical activity in your daily routine. This could represent a significant departure from your current lifestyle.

You may need to revise your diet to eat more whole grains, fruits, and vegetables, for example. It will be important to eat a variety of healthy foods. You’ll also need to find time for physical activity, ideally for at least 30 to 45 minutes, or more, most days of the week.

Find your motivation and focus on it:

Your true motivation is the best guarantee of success, but what is it? To make these changes, ask yourself first why you want to lose weight, all these changes to:

  • have better health,
  • better appearance
  • feel better about yourself
  • better way
  • start a new love story

Have you identified anything in your life that might distract you from your weight loss goal?

If you’re dealing with major life events, such as marital problems, work stress, illness, or financial worries, you may not want to add the challenge of reviewing your eating habits and time spent being physically active. It may be better to wait until the right time to embark on your weight loss program to limit the risk of failure due to external factors that are too heavy.

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Do you have a realistic picture of how much weight you will lose and how fast?

Reaching and maintaining a healthy weight is a lifelong process. Start by making sure your weight loss goal is safe and realistic, such as losing 5 percent of your current weight.

Try to start losing 0.5 to 1 kilogram per week until you reach your goal. This means burning 500 to 1,000 more calories than you consume each day, through diet and exercise.

You could lose weight faster if you change your habits significantly. However, be careful. Radical changes that are not sustainable are unlikely to be effective in the long term.

Have you resolved emotional problems related to your weight?

Emotions and food are often intertwined. Anger, stress, grief, and boredom can trigger emotional eating. If you have a history of disordered eating, losing weight can be even more difficult.

To prepare for challenges, identify emotional issues related to eating.

Do you have support around you?

Any weight loss program can be difficult. You may face moments of temptation or discouragement. Having someone around you to offer encouragement can help. If you don’t have friends or loved ones you can rely on for positive help, consider joining a weight loss support group.

If you want to keep your weight loss efforts to yourself and not tell anyone about it, it will be more difficult. But maybe you’re ready to be responsible to yourself: set up dates with yourself then. With summary about:

  • – regular weigh-ins
  • – monitor your diet
  • – track your physical activity
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Have you really accepted the weight loss challenge?

If you don’t have a positive attitude toward weight loss, you may not be ready. And if you fear what’s to come, you’re more likely to find excuses to veer off course.

Instead, try to take a nice view of your new lifestyle and stay positive. Focus on how good you will feel when you are more active or weigh less. Imagine celebrating all the successes along the way, whether it’s enjoying a new food, completing another workout, or losing your first few pounds.

If you answered yes to most or all of the questions

You are probably ready to make lifestyle changes that will help you lose weight permanently. Get ahead with healthy eating and regular physical activity, starting today!

If you think you need help, see a dietitian or join a reputable weight loss program. If you have a significant amount of weight to lose, you may benefit from follow-up with a therapist or obesity specialist.

If you answer no to more than one of the questions

You may not be ready to embark on a weight loss program right now, and that’s okay. Explore what’s holding you back and face those obstacles.

Consider seeking help from a professional weight loss tracker to help you deal with any roadblocks. Then, reassess your readiness for your weight loss program so you can get off to a great start.

Ready, set, let’s go

If you can’t answer every question with a simple yes or no, but overall you feel positive and confident with your answers, consider starting now.

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You may never have definitive answers in life. Don’t let this rob you of the opportunity to achieve your weight loss goals.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The 9 benefits of oats

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Presse Santé

There are so many health benefits to enjoying a bowl of oatmeal every morning. Loaded with fiber, protein, and vitamins, rolled oats are a perfect way to start your day. Along with its nutritional content, oats also have amazing cosmetic benefits that you may not be aware of. Keep reading to know more!

Here are 10 reasons to add oatmeal to your routine:

  1. They are full of nutrients.

Rolled oats are a good source of fiber, vitamins, and minerals, including 27% RDA manganese, 7% RDA phosphorus and copper, 10% RDA zinc, 4% RDA iron, 5% RDA magnesium, and vitamin B1. .

  1. They help reduce cholesterol levels.

Oats are often touted as a health food, and for good reason. Not only are they a good source of fiber, but they can also help lower cholesterol levels. The soluble fiber in oats binds cholesterol in the intestine and prevents it from being absorbed into the bloodstream. In addition, oats promote the excretion of bile acids, which are made from cholesterol.

  1. They stabilize blood sugar levels.

Anyone who has ever experienced hypoglycemia knows that it can be a real ordeal. He feels irritable, shaky and generally in a bad mood. Rolled oats are a great way to stabilize your blood sugar and avoid those dreaded lows. The soluble fiber in oats slows the absorption of glucose into the blood, providing a more regular source of energy. Additionally, rolled oats contain nutrients such as magnesium and chromium, which help the body to better process glucose.

  1. They are filling and satisfying.

One of the reasons oats are so filling is because they contain a type of fiber called beta-glucan. This soluble fiber forms a gel-like substance in the stomach. This helps slow down the digestion process. Therefore, oats can help you feel full longer.

  1. They can help you lose weight.

Its high fiber content makes oats a healthy food that promotes weight loss. Fiber helps keep you full longer, which prevents overeating. Plus, oats are a complex carbohydrate, which means they take longer to digest and provide long-lasting energy throughout the morning. Eating oatmeal for breakfast can also help regulate blood sugar and prevent cravings later in the day.

  1. They keep you regular.

The high water content of rolled oats helps keep the intestines hydrated. This helps reduce constipation. Beta-glucan can also help absorb excess water in the intestine, making stool softer and easier to pass.

  1. They protect against heart disease.

Rolled oats have long been considered a heart-healthy food, and for good reason. Studies have shown that rolled oats can help lower cholesterol levels and reduce the risk of heart disease. One of the main nutrients in oats is a type of active ingredient called avenanthramide. This special component helps prevent the body from absorbing cholesterol and also has powerful antioxidant properties. Let’s not forget about our beloved beta-glucan, the soluble fiber that helps lower LDL cholesterol levels.

  1. They are beneficial for your skin and your hair…

Oats are often used in beauty products as they are believed to relieve dry skin and scalp conditions such as dandruff. They are also said to soothe itchiness caused by poison ivy or sumac rashes. In local application, in the form of a mask or compress, oats would relieve the inflammation and redness of eczema or other inflammatory skin conditions.

  1. An infusion of oats can help eliminate acne.

Applied topically, oats can help relieve itching, inflammation, and dryness. Infusion of oats is another way to harness the power of this humble cereal. Made by infusing rolled oats in hot water, oat tea has the same skin-benefiting properties as topical oat products.

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Likewise, an infusion of oats can help detoxify the skin and eliminate acne. Its antioxidant and anti-inflammatory compounds work together to reduce redness, irritation, and breakouts. For best results, drink oatmeal tea daily, then apply a gentle cleanser and moisturizer. With regular use, you should start to see a noticeable improvement in the appearance of your skin.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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