The World Health Organization (WHO) recommends 150 minutes of moderate physical activity, which can include walking 10,000 steps a day to lose a kilo of weight in seven days, digital media highlight today.
Walking 10,000 steps a day is an achievable and effective goal to improve health and lose weight. This number of steps, combined with a balanced diet, can help you lose about a kilo per week, according to an article published on the digital site Tutiempo.com
There is a logic behind it, the article points out. Walking that number of steps is approximately equivalent to seven or eight kilometers traveled, which represents a caloric expenditure of between 300 and 500 calories per day, depending on the intensity and metabolism of each person.
If we multiply this by seven days, we could reach the caloric deficit necessary to lose about a kilo in a week, he says.
A study published in The Journal of Nutrition revealed that people who combined a low-calorie diet with moderate walking lost 1.8 kilos more than those who dieted alone. This shows that the combination of movement and healthy eating is unbeatable.
The WHO recommends starting gradually, for example, if you currently take three thousand steps a day, try to increase between two thousand and three thousand additional steps. This equates to about 30 minutes of walking, a more realistic and less overwhelming goal.
The WHO warns that it is not only about quantity, but also about intensity. Walking at a moderate pace is key to maximizing the benefits. Using a pedometer or app on your phone can go a long way in monitoring progress.
Therefore establishing routines such as walking at the same time each day to create a habit, wearing appropriate footwear and taking advantage of opportunities such as climbing stairs instead of using an elevator.
The WHO highlights that this activity helps prevent cardiovascular diseases, reduces the risk of type 2 diabetes and improves mental health.
In fact, the study published in The Journal of Nutrition explains that people who walk regularly have better insulin regulation and a lower body fat index.
With information from Prensa Latina /Translated by Radio Angulo
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