At least 8,000 steps a day: Get well
We sit too much and do not walk enough. Read here why exercise in everyday life is so important and how to best integrate it.
Man needs movement. However, the majority of Austrians are not taking enough steps during the day. Even short distances are covered by car or public transport.
Predominantly sedentary occupational and everyday activities have a negative impact on the state of health. So an employee in the office comes daily to only 1,500 steps. The propagated 10,000 steps a person should take every day are, according to experts, not necessary. 8,000 steps or 30 minutes should be enough to stay healthy and fit.
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Every move is better than none
Anyone who pays daily to get enough exercise benefits from a stable cardiovascular system, a healthy musculoskeletal system and a better ability to concentrate. The risk of colorectal cancer, diabetes or Alzheimer’s disease falls significantly.
Long-term lack of exercise not only damages physical fitness, but above all, health.
The list of the most common symptoms is long:
- Back and neck pain
- Cardiovascular problems
- high blood pressure
- a headache
- weakened immune system
How to collect steps in everyday life
If some changes are still unusual at first, you soon got used to the new routine. A pedometer or app can inspire and help raise awareness and measure daily steps.
Simple tips on how to increase your daily step count:
No Car Today: Leave the car as often as possible. Some of the everyday journeys can be completely covered.
Small cattle are also crap: every shortest way is better than staying seated – the walk to the wastebasket, to the printer or to the tea kitchen brings movement in miniature.
Errands on foot: ways to do errands more often on foot. Use the car only for heavy purchases.
Stair instead of lift: Take the lift to the first floor, even though you would be able to climb stairs? Does not have to be!
Do not bridge waiting times at a standstill: Are you waiting for the next bus or a friend? Do not stop, but go up and down.
Telephoning only while walking: Do not sit while making a call on your mobile, but turn rounds. Incidentally, this also promotes concentration. And: Do not call the colleague in the office, but march into his room to speak in person.
Lunch break: Make a habit of making a round of the block during lunch break. However, you should sit down to eat.
Healthy by walking
How to extend your life step by step Since the railway drives over it: walking is healthy for people and the environment. And yet we walk fewer and fewer paths on foot. On average, today we only have about 1000 steps a day, which corresponds to a distance of about 650 meters. Read how far and how we should go to make us feel better, and what the various “types of gaits” are for fitness and health.
When a postman says to his sweetheart in the mornings, “I’m going now!”, He means what he says. For even if many paths are covered in mobile work today, the postman has walked up to 18,000 steps by evening.
Such a workload hardly reaches another category: a salesperson, for example, goes 5000 on a working day, a manager 3000 and a receptionist around 1200 steps.
The latter, according to statistics, is about the same as the average person who gets 1000 paces a day, giving a range of 630 to 730 meters with the usual stride length of 63 to 73 centimeters. “If the average person then settles down on the couch after work in the evening, he has not moved enough at the end of the day,” says Prim. Univ. Prof. DDr.
Josef Niebauer, board member of the University Institute for Preventive and Rehabilitative Sports Medicine in Salzburg. And as we know, this does not have its consequences. If the lack of exercise becomes a permanent condition, it does not only harm the body, but also the spirit. You feel less well, increasingly tired and tired, the circulation makes you more and more difficult, the muscles are getting weaker, breathing is harder – a process that could be countered with a simple measure: Would we go more, we would just go better.
WHO recommends 10,000 steps
In order to become physically and mentally vital step by step, the WHO recommends to do 10,000 steps a day, which corresponds to a distance of 6.3 to 7.3 kilometers. Experts Niebauer also advise against this. “If you do not want to go that far, you can consciously take bigger steps and increase the walking speed to do the same in a shorter time.”
It then suffices to spend half an hour walking three days a week and 5,000 Steps to complete. “Then you should go so fast that you get a little out of breath and a sweat,” said Niebauer. The alternatives: You walk for half an hour uphill or downhill. “And in such a way that an effort is palpable, then you have even more of both than walking in the plane.” What do the individual “gang-types” bring in detail?
Walking in the plane strengthens body & soul
Whether in the open air or on the treadmill: walking in the plane brings all the more for the health, the bigger the steps and arm movements, and the faster and longer you go. Because: “The faster and longer you go, the better the benefits of walking,” says Niebauer.
And the list of these benefits is long:
Walking in the level strengthens the calf, tibia and thigh muscles, moves the foot, knee and hip joints, which prevents joint damage, strengthens bone density, stimulates the cardiovascular system and the coordination ability improved. “In addition,” says Niebauer, “the stress relieves stress. And when walking outdoors, the many impressions have a positive effect on the psyche. ”
So walking makes you happy and easy – and it’s a life-long step by step: A study of US pensioners found that in groups of men and women who went from age 65 to over 10,000 each day, after twelve Only half as many died as in the group of peers who were barely or not at all on foot.
The best thing about walking in the plane: It is suitable for almost everyone. “Except of course for people who are unable to walk because of injuries, operations or illness,” says Niebauer.