No matter how old you are, it is absolutely right to exercise more for your health. Walking is probably the most convenient way to exercise. As a result, more and more friends will compete on the list of steps every day, some even taking tens of thousands of steps a day.
People may have questions: How many steps is it better to take in a day?
How many steps a day is better?
China’s current health advice: Chinese residents have 6,000 steps of daily activity, which is beneficial to keeping healthy. For example, the authoritative American Sports Medical Association and the American Centers for Disease Control and Prevention have all recommended [10,000 steps per day]. Therefore, it is suggested that everyone should take 6,000 steps as the minimum target, and if they have sufficient physical strength (and time), they should ask themselves for 10,000 steps.
Number of Mobile Phone Steps ≠ Number of Movement Steps
Now [Brush Steps] is very popular among friends, Most of them refer to the number of steps recorded by the mobile phone, usually from the built-in sensors on the mobile phone and the bracelet. The biggest problem with these devices is that they are not very accurate. As long as the position of the mobile phone or the bracelet changes, the center of gravity moves, and the manual foot does not move, the number of steps will be generated, but this is not used by what. Such number of steps is deceptive, not really effective.
To pursue [valid steps]
The truly effective number of steps should come from effective exercise and reach above moderate intensity. A simple judgment standard is exercise heart rate. The heart rate requirement for moderate exercise intensity is: (220-age) × (50% ~ 80%). Heart rate can be measured by touching the pulse for one minute or wearing a heart rate band, using bracelets, smart watches and other equipment.
Of course, we have a simpler way to judge whether moderate intensity of effective exercise is achieved:
Slight asthma during exercise, but it does not affect normal speech and communication;
After the exercise, I sweated slightly and my muscles felt slightly tired, but I soon got better after the rest.
6,000 steps is a bit too much, what should I do?
For many people, it may be too demanding to increase the daily exercise amount to 6,000 steps at once. Let’s tell you one way: take it apart. Previous studies have found that there is no significant difference between taking it apart several times and taking it at one go.
If you are weak, you can divide the 6,000-step exercise into 2,000 steps in the morning, 2,000 steps at noon and 2,000 steps at night. If you have no what exercise habit before, you can start to try exercise step by step: reduce the daily 6,000-step exercise target to 5,000 steps or 4,000 steps first, and then slowly increase it to 6,000-10,000 steps.
The 1,000 steps here are not to take 1,000 steps casually, but to meet the requirements of moderate exercise intensity. It is equivalent to walking at a speed of 4 ~ 6 kilometers per hour for 10 minutes.
This amount of 1,000 steps is also equivalent to-
Medium speed downstairs, 10 minutes;
Medium and slow upstairs, 6 minutes;
Wash clothes by hand for 9 minutes;
Sweeping the floor and mopping the floor for 9 minutes;
Play with children outdoors for 8 minutes;
Cycling (12 ~ 16km/h), 8 minutes;
Taijiquan, 8 minutes;
Table tennis, 8 minutes;
Square dance, 5 minutes;
Aerobics, 7 minutes.
Everyone can choose and superimpose different sports according to their living habits. For example, walking for 20 minutes in the morning reaches 2,000 steps, washing clothes for 10 minutes in the morning reaches 1,000 steps, sweeping the floor for 10 minutes reaches 1,000 steps, and dancing square dancing for 10 minutes at night reaches 2,000 steps, which adds up to the goal of 6,000 steps a day.
You may not have exercised for a long time. It doesn’t matter. Remember one thing: a little change can slowly improve your health. Start with the form of activities you like and can stick to, and slowly increase your exercise time, and you will find that your body will be healthier!