Maintaining an active lifestyle is critical for overall health, and fitness trackers have become indispensable tools for many people to monitor their daily activity levels. But how many steps does it really take to shed pounds? While the answer is not straightforward, experts offer some guidelines on how to use walking and exercise to support weight loss.
Ideal Daily Exercise Duration for Weight Loss
Experts recommend that adults aim for 150 to 300 minutes of moderate- to vigorous-intensity exercise each week to maintain or lose weight. This translates to about 22 minutes of exercise per day on the lower end, and 45 minutes on the higher end. According to Amanda Paluch, an assistant professor at the University of Massachusetts, Amherst, achieving the higher end of this range is crucial for effective weight loss.
However, Paluch points out that while this recommendation is clear, it remains unclear exactly how many steps this equates to. While the number of steps is important, it’s the intensity and consistency of the activity that truly matters when it comes to losing weight.
Step Tracking: A Useful Tool
Even though precise step targets are still a matter of debate, tracking your steps using fitness trackers can be helpful for setting goals and staying motivated. According to Harvard Health, studies show that fitness trackers can assist people with overweight or obesity, especially those with chronic conditions, in reaching their weight loss goals. Participants in these studies were more successful when their step or walking programs lasted at least 12 weeks.
The 10,000 Steps Myth
The concept of walking 10,000 steps a day has become a common goal for many health-conscious individuals, but the science behind this target is more complex. A study published in Obesity found that people who took 10,000 steps a day—around 3,500 of which were moderate to vigorous activity—had better weight loss results when combined with a calorie-restricted diet.
In addition, research in JAMA Internal Medicine revealed that for each additional 2,000 steps, a person’s risk of early death decreased by 8% to 11%, up to a total of 10,000 steps. Another study in Nature Medicine highlighted that walking 10,000 steps daily significantly reduced the risk of heart disease, dementia, and cancer.
Dr. Chip Lavie, a cardiac rehabilitation expert at the John Ochsner Heart and Vascular Institute in New Orleans, explained that walking or running more leads to more calories burned—about 100 calories per mile, depending on the intensity.
Starting Your Walking Routine
If you’re just beginning your journey to weight loss, don’t be discouraged if your weight loss is modest at first. Even a 5% to 10% reduction in body weight can lead to significant improvements in blood pressure, blood sugar, and cholesterol levels, according to the U.S. Centers for Disease Control and Prevention (CDC).
Most Americans average only 3,000 to 4,000 steps per day. To increase your activity, the Mayo Clinic recommends gradually adding 1,000 steps every two weeks. Simple changes such as walking your dog, taking a family hike, or parking further from your destination can help you reach your step goals.
The Importance of Pace
In addition to the total number of steps, the pace at which you walk plays a crucial role in weight loss. “Intensity matters,” says Paluch, noting that brisk walking is especially effective when it comes to burning calories. Whether you break your walk into short intervals or engage in longer, more structured sessions, brisk walking can support weight loss. Some people may focus more on the minutes of physical activity or the distance they cover rather than the step count itself.
Exercise and Diet: A Winning Combination
While walking is beneficial for weight loss, Paluch emphasizes that diet plays an equally important role. “Physical activity can provide numerous health benefits, but without a solid nutritional program, it’s difficult to lose weight,” she says. Weight loss is most successful when exercise and a structured diet are combined.
Conclusion
While there’s no one-size-fits-all answer to how many steps you need to take to lose weight, aiming for 150 to 300 minutes of moderate- to vigorous-intensity activity each week is a solid target. The addition of fitness trackers and step goals can help you stay on track, but remember that intensity, consistency, and diet are all crucial components of any successful weight loss plan.
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