Weight management plays a major role in the day-to-day life of those who worry about obesity. A healthy diet and proper physical activities are essential for the functioning of the human body. Consuming more calories of food or any unhealthy foods will lead to weight gain. Check out here about steps to keep weight off.
Healthy physical activity helps in
- Improving your brain health,
- Strengthening the bones and muscles,
- Keeping the day active,
- Increasing chances to extending the lifetime,
- Reducing health risks.
According to a new study, it is found that 8,600 steps per day are required for an adult to prevent weight gain. Consider another scenario: If the adult already facing obesity, then adding 2400 steps to the essential 8,600 steps is necessary, which means 11,000 steps a day.
Dr. Evan Brittain says that walking more can reduce the risk of obesity.
What research says?
A study has collected health data activity and analyzed them for about four years under the National Institutes of Health’s All of Us Research Program. The main motive of the research is to develop health care.
The research used surveys and wearables in 1,000,000 or more Americans. The step counts of 6,000 participants have been taken, with Fitbit and trackers for at least ten hours a day.
Researchers found that more steps help to reduce the risk of diseases like sleep apnea, obesity, or any major depression disorder.
It is really surprising that 8,200 steps a day easily fight diabetes and high blood pressure. The scientist did not find any other risk-reduction disease.
They say that overweight people when they start increasing their steps from 6,000 to 11,000 per day, will be able to lower their risk of obesity by 64%.
They even had some limitations with the participants such as 71% are college degree holders, 84% are white people, and 73% are women.
Benefits of increasing your step count
- Decrease the chances of diabetes
- Can be done anywhere, without any special equipment
- Reduces the risk of cardiovascular disease
- Enhances mental health
- Easy way of exercise
A study by the UK government claims regular walking can reduce the risk of dementia, some types of cancer, type – 2 diabetes, and heart disease. Early death can be controlled just by taking a brisk walk for 10 minutes per day according to the research.
The myth about 10,000 steps
The Japanese academic found the early pedometer in the year 1964 and claimed that when people step up from 4,000 to 11,000 per day, they can easily burn an extra 500 calories. But definitely, don’t get hung up or lose confidence when you can’t reach the planned step count. Even 10 minutes of brisk walking regularly can cause a good impact on your health.
Steps to keep weight off a motivational one
- Listening to music – The easiest way to walk without wasting the time with your favorite songs.
- Stay motivated – make it a habit
- In groups – for the best communication purpose, walking in groups may boost your confidence and reduces stress.
- Eating healthy – avoid high-calorie foods and always prefer a healthy routine.
These are some of the easy ways to keep the weight off.