How long should I walk a day to be healthy?


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What is the minimum distance to cover? And (most important) how to motivate myself for doing it consistently?
asked Jun 1, 2016 in Health and beauty by anonymous

1 Answer

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Often the benefits of ordinary walking are strongly underestimated. But with the current pace of life constant sitting at the desktop and following the work-car-home pattern people started becoming less active. After long working hours people don’t always have time for having a walk. But this daily walking brings great benefits to the body - strengthens the cardiovascular system, bones and general overall health, reduces risk of many diseases. Also it improves mood, and decreases the risk of stress. Of course it helps to lose weight, to some extent.

What is a good daily walk?

The generally accepted minimum is considered to be about 10,000 steps a day, which is about 8 km (with an average stride length of about 80 cm). It is desirable to evenly distribute the load during the day, but that's okay if most of the distance will be covered during the evening walk. Of course, it is just the minimum, so you are welcome to walk more, but that’s what you should strive for the first time. The more important thing is not to beat this distance, but to repeat it daily.

How to motivate yourself to walk more?

For example, you can sometimes arrange a day without a car, this is especially nice to have in summer. Going to your office by public transport, you will have some extra movement. Make it a rule to make at least a half-hour walk in the park or in the woods nearby every evening. If you park the car at your place, switch it to a parking spot a few blocks away. It will guarantee you have at least two short walks a day.

Buy an electronic pedometer, for instance, one of the most interesting and inexpensive options is Xiaomi Mi Band. 

How to motivate yourself to walk more?

Firstly, you will be able to control your activity and record your progress, see the distribution of the steps during the day. And secondly, some competitive part is included: as every evening you may look at the statistics and compete with an average user of the same pedometer. For example: “today you have walked more than 55% percent of people”. Believe me, it’s a great motivation to improve your level.

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answered Jun 1, 2016 by Expert Ryan (8,570 points)

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