Do you insist on 10,000 steps per day to achieve fitness results?

Is it really healthy to walk 10,000 a day?

The amount of exercise each person can afford is different. If you do exercise regularly every day, it is not difficult to have 20,000 steps per day and you will not have much exercise risk. However, people who exercise less often suddenly take more than 20,000 steps in one day. Excessive exercise can cause a heavy burden on the heart and blood vessels. If the heart fails to load, it may die.

The amount of exercise is mainly determined by exercise intensity, exercise time, and frequency. Aerobic exercise can control the intensity according to the heart rate. When the low-intensity exercise, the heart rate is 50%~60% of the maximum heart rate; In the moderate intensity exercise, the heart rate is 60%~70% of the maximum heart rate; In the high-intensity exercise, the heart rate is the maximum 70% to 80% of heart rate. (Maximum heart rate = 220-age)

Do women who walk too much increase anxiety and depression?

Taking the daily walking steps according to “less than 10,000 steps”, “10,000 to 12,000 steps”, and “more than 12,000 steps”, we found that the more steps a man walks, the more likely to have symptoms of depression and anxiety. The more obvious the improvement is. However, women are the least likely to experience anxiety and depressive symptoms when they walk 10,000 to 12,000 steps per day, but they rebound after reaching more than 12,000 steps.

In addition, according to international research, if women aged 20-30 years walk less than 7500 steps per day, or if the exercise time is too long at work, the depressive symptoms are even more pronounced. Therefore, the city of breed points out in the report that since the state before the start of walking does not affect the achievement of the walking goal, for some patients with anxiety or depression, it may be advisable to walk 10,000 steps per day to save the body and mind. Comprehensive health.