Introduction
The phrase “steps per day” is often used to measure a person’s activity level. It refers to the total amount of steps taken in one day, and it is used as an indicator of how active a person is. In this article, we will explore how many steps per day is healthy, and what benefits come from reaching your recommended number of steps.
Recommended Steps by Age
The amount of steps recommended each day varies depending on your age. Here are some guidelines:
Infants and Toddlers
For babies and toddlers, the American Heart Association recommends at least 30 minutes of active play each day. This includes crawling, running, and climbing. Babies who are not yet mobile can still benefit from tummy time, which helps to strengthen their muscles and develop motor skills.
Children and Teens
Children from ages 5-17 should aim for at least 60 minutes of moderate to vigorous physical activity each day. This can include walking, running, or playing sports. The activity should be spread throughout the day, if possible.
Adults
Adults should aim for at least 150 minutes of moderate intensity activity each week, or 75 minutes of vigorous intensity activity. This should be spread over the course of the week, with activities such as walking, running, or biking.
Benefits of Walking
Walking is one of the most accessible forms of exercise, and it has numerous benefits. Here are some of the ways walking can help improve your physical and mental health:
Improved Physical Health
Regular walking can help improve your cardiovascular health, as well as reduce your risk of developing certain chronic diseases, such as diabetes and heart disease. Furthermore, walking can help strengthen your bones and muscles, and improve your balance and coordination.
Better Mental Health
Walking has been linked to improved mental wellbeing, as it can help reduce stress, anxiety, and depression. Additionally, it can help boost your mood, improve your sleep, and increase your overall sense of wellbeing.
Increased Energy Levels
Walking can also help give you more energy throughout the day, as it can help to increase your circulation and oxygen levels. This can help to reduce fatigue and make you feel more energized.
Average Steps vs. Recommended Steps
According to data collected by the Centers for Disease Control and Prevention (CDC), the average American takes 4,774 steps per day. However, this number is far lower than the recommended number of steps for adults, which is 10,000 per day. So, how can you reach the recommended amount of steps?
Statistics on Average Steps Taken Each Day
The CDC’s National Health and Nutrition Examination Survey (NHANES) found that the average American takes 4,774 steps per day. For children and teens, the average was slightly higher, with 5,117 steps per day. The survey also found that men took more steps than women, with an average of 5,340 steps per day compared to 4,316 steps per day for women.
How to Reach Recommended Number of Steps
If you need to reach the recommended 10,000 steps per day, there are a few things you can do. First, break up your activity into shorter bursts throughout the day. For example, take a 10 minute walk during your lunch break, or go for a walk after dinner. Additionally, try to incorporate more active forms of transportation, such as biking or walking, rather than driving. Finally, find an activity that you enjoy, such as hiking or dancing, and make it a part of your routine.
Expert Advice
To gain further insight into how many steps per day is healthy, we spoke to two experts in the field: Dr. Jessica Lee, a family medicine physician, and Dr. Mark Schubert, an exercise physiologist.
Interview with Experts in the Field
Dr. Lee suggests that adults should strive for at least 10,000 steps per day, as this is the minimum amount recommended for maintaining good health. She also notes that it is important to mix up your activity, as different types of exercise have different benefits. Dr. Schubert agrees, and he adds that it is important to find activities that you enjoy, as this will make it much easier to stay motivated and continue exercising.
What Advice Do They Have for Staying Healthy?
Both experts suggest setting realistic goals and breaking up your exercise into smaller chunks throughout the day. Additionally, they recommend finding activities that you enjoy, such as walking with friends or joining a gym class, as this will make it easier to stick to your routine. Finally, they suggest tracking your progress with a fitness tracker or smartphone app, as this will help you stay motivated and on track.
Conclusion
In conclusion, the amount of steps per day recommended for optimal health varies depending on your age. Adults should aim for at least 10,000 steps per day, while children and teens should aim for at least 60 minutes of physical activity each day. Walking is one of the easiest and most beneficial forms of exercise, as it can help improve your physical and mental health, as well as increase your energy levels. To reach your recommended number of steps, try to break up your activity into smaller chunks throughout the day, and find activities that you enjoy. Finally, track your progress with a fitness tracker or smartphone app to stay motivated and on track.
Staying active is essential for maintaining good health. By following the guidelines outlined above, you can easily reach your recommended number of steps per day and reap the benefits of a healthier lifestyle. So get out there and start walking!
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