We often hear that we should take at least 10,000 steps a day to stay in shape. The World Health Organization (WHO) estimates that these 10,000 daily steps represent the minimum activity required to stay in shape, preserve your health and control your weight.
But on the subject, studies follow one another and are not always similar. A team of Polish researchers estimate that 4,000 steps per day are sufficient to reduce the risk of death from cardiovascular diseases. Whereas according to an American meta-analysis, you should take at least 7,000 steps per day to reduce the risk of premature death.
10,000 steps per day is not an absolute standard
So, I asked Artificial Intelligence to tell me how many steps a menopausal woman should take each day to hope to stay in good health, but also to reduce the stress and weight gain that often accompany the menopausal period. menopause. And here is what ChatGPT answered me.
The number of 10,000 steps per day is often cited because it represents approximately 7 to 8 kilometers of walking, a recommended activity level for maintaining good cardiovascular health and burning calories. However, this is not an absolute standard and this number of steps can be adjusted. To reduce the risk of illness, health authorities recommend 150 minutes of moderate activity per weekwhich can include approximately 7,000 to 8,000 steps per day for an adult woman.
If you are less active at the moment
Start with a realistic goal, such as 5,000 steps per day, then gradually increase, adding between 500 to 1,000 steps each week. This way you will gradually improve your endurance, without risking injury.
Invest in a pedometer, or download a step-counting app on your phone to track your progress and motivate yourself. And to make walking a routine, set time slots for walking, such as a walk after meals, or a longer journey to pick up transportation in the morning. The key is to move regularly and find a routine that fits your lifestyle and abilities.
The effects of walking on menopause symptoms
Moderate physical activity, such as walking, helps balance hormones. It stimulates the production of endorphins (feel-good hormones), which can reduce the impact of stress, a trigger for hot flashes. A daily walk can reduce anxiety by calming the nervous system and decreasing cortisol levels.
Furthermore, walking improves blood circulation. However, better circulation can help minimize sudden thermal fluctuations associated with hot flashes.
Walking at a moderate pace, for 30 to 60 minutes each day, during which you can talk without being out of breath, is sufficient. The most important thing is to be consistent. Even 5 days a week can have positive effects.
If you want to lose weight
To lose weight, set a goal of at least 10,000 to 12,000 steps per day or combine walking with other exercises like strength training. Walk more in your daily life: take the stairs, walk during your phone calls, or park a little further away… But if you want to burn as many calories as possible, try to alternate between long strides and short strides . Researchers have in fact observed that people who adopted a non-homogeneous gait (that is to say with more or less long strides during the same exercise) burned more calories than people who had a more regular stride. .
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