How many steps is best for women to walk a day?

Today's technology is very advanced and people's lives are very convenient. Against this background, most people's exercise volume is obviously too little, which can lead to many health problems. So here I remind everyone to develop the habit of exercise, which is beneficial to your health. Many women don't like to do strenuous exercise, so they can go for a walk outside. This is a very simple and effective way of exercise. So how many steps a day is best for women's health?

How many steps is best for women to walk a day?

If you want to keep fit, the American College of Sports Medicine has given a minimum recommended range for promoting health and improving physical fitness (physical fitness): 5,400 to 7,900 steps per day. People with weak bodies can improve their health by walking 5,400 steps a day, while people in better physical condition need more steps, and walking 7,900 steps can achieve the goal of improving their health. Of course, this recommended amount has certain speed requirements. If you can walk at a speed of 100 steps per minute, you can achieve the goal of improving your health, that is, the walking exercise must reach a moderate intensity.

If you want to lose weight, if the exerciser's goal is to manage weight through walking and achieve the goal of losing weight, then you need to walk more. Population-based studies show that male exercisers need to walk 11,000 to 12,000 steps per day, and women need 8,000 to 12,000 steps. Of course, this number of steps is also based on the premise of a walking speed of 100 steps per minute.

Walking 6,000-10,000 steps a day is the healthiest

According to Article 33 of the latest version of "66 Articles on Health Literacy for Chinese Citizens" released by the National Health and Family Planning Commission this year: Adults should engage in physical activities equivalent to 6,000 to 10,000 steps per day. The number of steps here refers to the normal walking stride and speed. Do not deliberately speed up or increase your pace.

Of course, the 6,000-10,000 steps here can only achieve the effect of exercise without damaging the body. The calories consumed are limited. If you want to lose weight, you can't just rely on walking, you also need to cooperate with other forms of exercise.

Don’t just pursue the number of steps

Young people can walk more often, but not for the purpose of "showing off" on social media. Blindly "running wildly" may damage the joints and muscles, which may lead to fatigue fractures over time and even cause damage to the respiratory and cardiovascular systems.

Dress appropriately

Because you usually walk on hard roads, such as square brick roads, cement roads, and asphalt roads, you must choose sports shoes with good cushioning performance. If you wear leather shoes or even high heels for women, it is best not to walk so far. If possible, try to wear highly elastic pants, which can protect the knee and ankle joints and are also breathable.

Keep an eye on your heart rate

After walking, measure your heart rate and aim to reach “170-age”. For example, for a 60-year-old person, the heart rate after exercise can be 110 beats per minute. If the heart rate exceeds this value, it means walking excessively. If you experience dizziness, soreness in the waist and knees after brisk walking, it means you are exercising too much and should reduce the amount of exercise appropriately.

Relax your pace

Just keep your upper body straight when walking and try to relax your hands. If you use too much force, it may cause damage to the shoulder joints and back muscles. Your legs should also be relaxed and don't deliberately use force, otherwise it may easily cause damage to the leg muscles and ligaments.