Walking allows you to be in good physical condition. Depending on your age, here is the distance to go every day so that it is effective.
Fitness and activity are often dictated by a preponderance of running, high intensity and performance research advice. However, it is not always easy for everyone to put themselves in the race, for physical reasons or even simply motivation.
However, there is a way to do activity and keep yourself in shape without going through the gym or prepare for a marathon. Indeed, walking is highly recommended, both physically and mentally. But it is necessary to walk properly, that is to say to know how frequency, and what distance it is ideal to walk every day, or every week, to be in physically fit and maintain in a good frame of mind .
The secret seems in fact to lie in the fact of not following a predefined program to the letter, but to adapt its march to its physical capacities and to its motivation. First of all, it should be remembered that the quantity of calories burned per kilometer traveled is proportional to the body mass of that which does physical activity. It is therefore important not to start too violently, at the risk of injuring yourself.
It is also advisable to give yourself short, medium and long term goals. Just as much in the distance to be traveled every day as the reasons why we get in running. If the 10,000 -step mark per day is often advanced as the ideal distance to travel every day to be in shape, it does not necessarily correspond to the needs of each according to their objectives and capacities.
For example, the youngest (20-30 years) must carry out sessions of 45 minutes of fast walking for 12,000 steps on average in men and 10,000 in women. But the more advanced your age, the more your activity and your steps should drop according to the National Nutrition Health Program (PNNS).
For 40-60 year olds, the activity must drop by 10 minutes with almost 3000 steps less for men. For those over 80, physical activity is always recommended, but you have to pay attention to your time session, it must not exceed 20 minutes so remember to do two sessions because the PNNS evokes 30 minutes of activities for 4000 steps.
An American study also tried to identify the number of steps depending on age. If 8000 steps are thus advanced in general as an objective to be achieved, we note that this bar varies, and that it is not necessary from a certain age to carry out the 8,000 daily steps to be in good health.
It is also rather advised by the WHO to carry out physical activity every day rather than set a quantified distance objective every day. However, it is advisable to measure the distance traveled every day using an application or a pedometer. It is a question here of measuring the evolution of his daily performance, in order to follow his progress.