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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
The biggest dilemma for Indians is how many steps they actually need to take to be fit. Most of us have heard that 10,000 steps a day is a must – but is that really true? Let's dive deep into the information pool!
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The 10,000-step marketing rule started in Japan as a marketing gimmick in the 1960s. But does one number fit all? Let's find out what actually works for everyone!
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Let's understand that fitness needs depend on age, lifestyle, diet, metabolism, and overall activity level. Most of us don't need exactly 10,000 steps; some may need more, and some may need less!
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Studies have shown that taking 7,000 to 8,000 steps on a daily basis is enough for good health. Walking briskly for 30-40 minutes a day can provide similar benefits.
For weight loss or fat loss, aim for 8,000-12,000 steps. Combine them with strength training and some dietary restrictions for better results.
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If your aim is a healthy heart, aim for 7,000-10,000 steps daily with a mix of brisk walking and stair climbing. Just avoid long sitting hours, as regular movement reduces the risk of heart disease.
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If you have a busy schedule and don't have much time to work out, opt for short walks after meals for 10-15 minutes. Take small initiatives like using stairs instead of elevators. Remember small changes makes big impact.
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Another myth that exist steps vs. exercise, which one is more beneficial. To highlight here, walking is great but not enough sometimes. Add strength training, yoga or flexibility exercises or some high intensity exercises for better fitness and fat loss.
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Easy way to meet your 10,000 steps daily target is to walk while watching or take a 10 min evening walk, park farther from your destination. Just remember that more steps lead to more benefits, but consistency is key.
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To conclude it would be okay to forget about 10,000 steps but focus on your needs. 8,000-12,000 steps for weight loss and combine it with strength and cardio for best results. Take note it's about the movement, not numbers!
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