How many steps do you need to walk to burn more calories than walking 10,000 steps a day?
Recommendation for a walk 10,000 steps per day The healthy habit was actually born as a marketing strategy in Japan in the 1960s. The first commercial pedometer, known as “manpo-kei” translation into English, literally translated as “meter 10,000 steps”. It was developed by Dr. Yoshiro Hatano, a Japanese researcher who calculated that walking 10,000 steps a day can help lead an active and healthy lifestyle. The 10,000 steps per day figure isn’t really supported by scientific research, but doctors agree that it’s a good recommendation to maintain. active lifestyle. The problem is that not everyone has time to take 10,000 steps a day.
Practicing short but intense exercise, known as HIIT, is a good option for those who don’t have time for physical activity. AND climbing the stairs This is a very good option, because in a few minutes you the heart is already working hard. But how many steps do you need to take per day to get the same benefits as walking 10,000 steps a day and reduce your risk of heart disease? A team of researchers looked into this issue and seem to have found the reason. “magic” number.
Ideal number of steps
According to a new study from Tulane University, the increase is at least 50 steps every day can significantly reduce the risk of cardiovascular disease. Research published in Atherosclerosisfound that climbing more than five flights of stairs (equivalent to 50 steps) a day could reduce the risk cardiovascular diseases by 20%.
“Short periods of high-intensity exercise, such as climbing stairs, are an effective way to improve cardiorespiratory endurance and lipid profile, particularly among those unable to meet current physical activity recommendations.”says Dr. Lu Qi, one of the study’s authors. Therefore, climbing stairs will be a good way to prevent cardiovascular diseases.
Consequences of climbing stairs
Climbing stairs is a physical activity that has a number of effects on the body and cardiovascular health.
- Improves cardiovascular health: Climbing stairs increases your heart rate and improves blood circulation. It helps strengthen the heart and reduce the risk of cardiovascular diseases such as high blood pressure, coronary heart disease and stroke.
- Increases lung capacity: When climbing stairs, the lungs work harder to provide the muscles with enough oxygen, which helps improve lung capacity and breathing efficiency as the breathing muscles become stronger.
- Burns calories and helps you lose weight: Climbing stairs is an exercise that burns calories effectively. The number of calories burned depends on factors such as speed, number of steps and intensity of exercise. On average, it is estimated that a person weighing about 70 kilograms burns about 7-10 calories per minute when climbing stairs at a moderate pace.
- Strengthens the muscles of the legs and buttocks: Climbing stairs primarily engages leg muscles such as the quadriceps, hamstrings, calves and glutes. This exercise can help tone and strengthen these areas, improving endurance and functional ability.
- Improves bone health: Weight bearing while climbing stairs can help strengthen bones and prevent loss of bone density. It is especially useful for preventing osteoporosis in older people.
- Reduces the risk of chronic diseases: Regular exercise, such as climbing stairs, is associated with a reduced risk of developing chronic diseases such as type 2 diabetes and some types of cancer.
- Improves balance and coordination: Climbing stairs also helps improve balance and coordination, which is useful for preventing falls, especially in older adults.
- Reduces stress and improves mood: Physical activity releases endorphins, hormones that improve your mood and reduce stress. Climbing stairs regularly can promote an overall sense of well-being.
- Improves cardiovascular endurance: Over time, regularly climbing stairs can improve your cardiovascular endurance, which means your heart can pump blood more efficiently and your muscles can function for longer periods of time without fatigue.