{"id":192,"date":"2021-07-08T09:35:50","date_gmt":"2021-07-08T09:35:50","guid":{"rendered":"https:\/\/demo.creativethemes.com\/blocksy\/wedding\/?p=192"},"modified":"2023-10-26T17:44:36","modified_gmt":"2023-10-26T09:44:36","slug":"walking-10000-steps","status":"publish","type":"post","link":"https:\/\/antlerium.com\/zh\/potatonews\/walking-10000-steps\/","title":{"rendered":"The Truth of Walking 10000 Steps for Health"},"content":{"rendered":"<p class=\"\">The simplest way of exercise is walking thousands to 10000 steps. We are being told time and time again. Walk 10000 steps is easy, and it is weird that people really consider it exercise.<\/p>\n\n\n\n<p class=\"\">Ask yourself seriously, can walking 10000 steps keep you fit? Sounds too good to be true.<\/p>\n\n\n\n<p class=\"\">Yes, it is a way to achieve a healthy lifestyle, but is it really helping us lose weight?<\/p>\n\n\n\n<p class=\"\">It is not as simple as you think.<\/p>\n\n\n\n<p class=\"\">We have to see what advantages can walking (long walking) provide, and what actually happens to the people that claim they achieve fitness by walking.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"\">This is Antlerium PotatoNews, a series focusing on the daily lives of ordinary people, including habits. Today we explore an exercise: walking.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/antlerium.com\/zh\/potatonews\/walking-10000-steps\/#Advantages_of_Long_Walk\" >Advantages of Long Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/antlerium.com\/zh\/potatonews\/walking-10000-steps\/#Are_you_sure_they_just_walk_10000_steps_to_get_slim\" >Are you sure they just walk 10000 steps to get slim?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/antlerium.com\/zh\/potatonews\/walking-10000-steps\/#Can_we_walk_more_than_10000_steps\" >Can we walk more than 10000 steps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/antlerium.com\/zh\/potatonews\/walking-10000-steps\/#Are_there_other_ways_to_increase_walking_effectiveness_without_chasing_numbers\" >Are there other ways to increase walking effectiveness without chasing numbers?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/antlerium.com\/zh\/potatonews\/walking-10000-steps\/#Dont_think_that_is_as_easy_as_walking\" >Don't think that is as easy as walking<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Advantages_of_Long_Walk\"><\/span>Advantages of Long Walk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"\">In the&nbsp;<a href=\"https:\/\/antlerium.com\/zh\/potatonews\/guide-to-jogging\/\" data-type=\"post\" data-id=\"569\">article about jogging<\/a>, I mentioned that 30+ minutes of exercise is needed to stay healthy. So, consecutive walking for that amount of time.<\/p>\n\n\n\n<p class=\"\">Walking requires you to use most parts of your body, so we can achieve these advantages:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"\">Improve responsiveness.<\/li>\n\n\n\n<li class=\"\">Improve cognitive flexibility.<\/li>\n\n\n\n<li class=\"\">Improve balancing.<\/li>\n\n\n\n<li class=\"\">Improve body flexibility.<\/li>\n\n\n\n<li class=\"\">Improve mental health (prevent depression).<\/li>\n\n\n\n<li class=\"\">Prevent chronical constipation.<\/li>\n\n\n\n<li class=\"\">Prevent heart disease.<\/li>\n\n\n\n<li class=\"\">Prevent Alzheimer disease.<\/li>\n<\/ol>\n\n\n\n<p class=\"\">Now, I want you to proofread this again. Do you see any mentions of losing fat? Do you see any mentions of strengthening muscles?<\/p>\n\n\n\n<p class=\"\">How does somebody claim they keep fit by walking 10000 steps?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_you_sure_they_just_walk_10000_steps_to_get_slim\"><\/span>Are you sure they just walk 10000 steps to get slim?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"\">I have walked 10000 steps every day for half a year. From my personal experience, I don\u2019t think that these so-called success stories are only caused by walking.<\/p>\n\n\n\n<p class=\"\">Those successes may involve these actions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Eat healthily<\/li>\n\n\n\n<li class=\"\">Cut off more food<\/li>\n\n\n\n<li class=\"\">Do something more than just walking<\/li>\n<\/ul>\n\n\n\n<p class=\"\">Research found that walking 10000 steps only spent about 500 kcal. And to actually lose weight, we need to (1) exercise long enough to activate the fat-to-energy mechanism, (2) spend all the calories intake.<\/p>\n\n\n\n<p class=\"\">Before you jump to the conclusion that walking 10000 steps can lose weight and achieve fitness, please consider all of these factors.<\/p>\n\n\n\n<p class=\"\">Now you know walking 10000 steps is not that effective. How about adding more steps? How about walking longer?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_we_walk_more_than_10000_steps\"><\/span>Can we walk more than 10000 steps?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"\">If you mean consecutively, I have to warn you that this is <strong>dangerous<\/strong>. This can damage your knee or whole feet. The older you are, the more dangerous.<\/p>\n\n\n\n<p class=\"\">Once you injure your feet, you only have one option: <strong>rest<\/strong>, and don't exercise your feet until they feel good again.<\/p>\n\n\n\n<p class=\"\">Even if you hear that walking more receives more health benefits, don\u2019t think that there is no limitation.<\/p>\n\n\n\n<p class=\"\">Not just walking, every exercise has an <strong>intensity limit<\/strong>.<\/p>\n\n\n\n<p class=\"\">Walk 10000 steps. This is a huge number. This amount of steps is already close to the limit. Increasing a thousand more can be harmful.<\/p>\n\n\n\n<p class=\"\">Therefore, you must <strong>stay around 10000 steps<\/strong> to obtain the maximum benefit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_there_other_ways_to_increase_walking_effectiveness_without_chasing_numbers\"><\/span>Are there other ways to increase walking effectiveness without chasing numbers?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"\">So, we have abandoned the idea to increase steps. But if you want to increase the effectiveness of long walking, all hopes are not lost yet.<\/p>\n\n\n\n<p class=\"\">Try to add more <strong>staircases<\/strong> on your route.<\/p>\n\n\n\n<p class=\"\">Walking on stairs increases the pressure felt by the feet. One well-known theory is that walking upstairs you will feel 3 times your weight, and walking downstairs would be 5 fold.<\/p>\n\n\n\n<p class=\"\">When you walk on stairs, you move more muscles than simply walking on flat ground, further improving body flexibility.<\/p>\n\n\n\n<p class=\"\">If you add stairs to your long walking route, you strengthen your feet more.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dont_think_that_is_as_easy_as_walking\"><\/span>Don't think that is as easy as walking<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/antlerium.com\/wp-content\/uploads\/2023\/06\/PotatoNews-Wlaking-for-Our-Health.png\" alt=\"\" class=\"wp-image-2041\" srcset=\"https:\/\/antlerium.com\/wp-content\/uploads\/2023\/06\/PotatoNews-Wlaking-for-Our-Health.png 1000w, https:\/\/antlerium.com\/wp-content\/uploads\/2023\/06\/PotatoNews-Wlaking-for-Our-Health-100x100.png 100w, https:\/\/antlerium.com\/wp-content\/uploads\/2023\/06\/PotatoNews-Wlaking-for-Our-Health-600x600.png 600w, https:\/\/antlerium.com\/wp-content\/uploads\/2023\/06\/PotatoNews-Wlaking-for-Our-Health-300x300.png 300w, https:\/\/antlerium.com\/wp-content\/uploads\/2023\/06\/PotatoNews-Wlaking-for-Our-Health-150x150.png 150w, https:\/\/antlerium.com\/wp-content\/uploads\/2023\/06\/PotatoNews-Wlaking-for-Our-Health-768x768.png 768w, https:\/\/antlerium.com\/wp-content\/uploads\/2023\/06\/PotatoNews-Wlaking-for-Our-Health-12x12.png 12w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"\">The simplest way of exercise is walking thousands to 10000 steps, but we cannot naively count on this as a way to keep in shape. Even though long walking can improve one's body, it is unlikely to lose weight and get slim.<\/p>\n\n\n\n<p class=\"\">When you push walking to the optimal limit, keep it around 10000 steps.<\/p>\n\n\n\n<p class=\"\">This is the misconception of walking to fitness. To learn more about habits or other topics related to our ordinary life, make sure to follow PotatoNews. We will also post some cliffsnotes on our socials, make sure to follow them.<\/p>\n\n\n\n<ul class=\"wp-block-social-links is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-facebook  wp-block-social-link\"><a href=\"https:\/\/www.facebook.com\/Antlerium\" class=\"wp-block-social-link-anchor\" target=\"_blank\" rel=\"noopener\"><svg width=\"24\" height=\"24\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12 2C6.5 2 2 6.5 2 12c0 5 3.7 9.1 8.4 9.9v-7H7.9V12h2.5V9.8c0-2.5 1.5-3.9 3.8-3.9 1.1 0 2.2.2 2.2.2v2.5h-1.3c-1.2 0-1.6.8-1.6 1.6V12h2.8l-.4 2.9h-2.3v7C18.3 21.1 22 17 22 12c0-5.5-4.5-10-10-10z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Facebook<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-instagram  wp-block-social-link\"><a href=\"https:\/\/www.instagram.com\/antlerium\/\" class=\"wp-block-social-link-anchor\" target=\"_blank\" rel=\"noopener\"><svg width=\"24\" height=\"24\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12,4.622c2.403,0,2.688,0.009,3.637,0.052c0.877,0.04,1.354,0.187,1.671,0.31c0.42,0.163,0.72,0.358,1.035,0.673 c0.315,0.315,0.51,0.615,0.673,1.035c0.123,0.317,0.27,0.794,0.31,1.671c0.043,0.949,0.052,1.234,0.052,3.637 s-0.009,2.688-0.052,3.637c-0.04,0.877-0.187,1.354-0.31,1.671c-0.163,0.42-0.358,0.72-0.673,1.035 c-0.315,0.315-0.615,0.51-1.035,0.673c-0.317,0.123-0.794,0.27-1.671,0.31c-0.949,0.043-1.233,0.052-3.637,0.052 s-2.688-0.009-3.637-0.052c-0.877-0.04-1.354-0.187-1.671-0.31c-0.42-0.163-0.72-0.358-1.035-0.673 c-0.315-0.315-0.51-0.615-0.673-1.035c-0.123-0.317-0.27-0.794-0.31-1.671C4.631,14.688,4.622,14.403,4.622,12 s0.009-2.688,0.052-3.637c0.04-0.877,0.187-1.354,0.31-1.671c0.163-0.42,0.358-0.72,0.673-1.035 c0.315-0.315,0.615-0.51,1.035-0.673c0.317-0.123,0.794-0.27,1.671-0.31C9.312,4.631,9.597,4.622,12,4.622 M12,3 C9.556,3,9.249,3.01,8.289,3.054C7.331,3.098,6.677,3.25,6.105,3.472C5.513,3.702,5.011,4.01,4.511,4.511 c-0.5,0.5-0.808,1.002-1.038,1.594C3.25,6.677,3.098,7.331,3.054,8.289C3.01,9.249,3,9.556,3,12c0,2.444,0.01,2.751,0.054,3.711 c0.044,0.958,0.196,1.612,0.418,2.185c0.23,0.592,0.538,1.094,1.038,1.594c0.5,0.5,1.002,0.808,1.594,1.038 c0.572,0.222,1.227,0.375,2.185,0.418C9.249,20.99,9.556,21,12,21s2.751-0.01,3.711-0.054c0.958-0.044,1.612-0.196,2.185-0.418 c0.592-0.23,1.094-0.538,1.594-1.038c0.5-0.5,0.808-1.002,1.038-1.594c0.222-0.572,0.375-1.227,0.418-2.185 C20.99,14.751,21,14.444,21,12s-0.01-2.751-0.054-3.711c-0.044-0.958-0.196-1.612-0.418-2.185c-0.23-0.592-0.538-1.094-1.038-1.594 c-0.5-0.5-1.002-0.808-1.594-1.038c-0.572-0.222-1.227-0.375-2.185-0.418C14.751,3.01,14.444,3,12,3L12,3z M12,7.378 c-2.552,0-4.622,2.069-4.622,4.622S9.448,16.622,12,16.622s4.622-2.069,4.622-4.622S14.552,7.378,12,7.378z M12,15 c-1.657,0-3-1.343-3-3s1.343-3,3-3s3,1.343,3,3S13.657,15,12,15z M16.804,6.116c-0.596,0-1.08,0.484-1.08,1.08 s0.484,1.08,1.08,1.08c0.596,0,1.08-0.484,1.08-1.08S17.401,6.116,16.804,6.116z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Instagram<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-pinterest  wp-block-social-link\"><a href=\"https:\/\/www.pinterest.com\/antlerium\/\" class=\"wp-block-social-link-anchor\" target=\"_blank\" rel=\"noopener\"><svg width=\"24\" height=\"24\" viewbox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12.289,2C6.617,2,3.606,5.648,3.606,9.622c0,1.846,1.025,4.146,2.666,4.878c0.25,0.111,0.381,0.063,0.439-0.169 c0.044-0.175,0.267-1.029,0.365-1.428c0.032-0.128,0.017-0.237-0.091-0.362C6.445,11.911,6.01,10.75,6.01,9.668 c0-2.777,2.194-5.464,5.933-5.464c3.23,0,5.49,2.108,5.49,5.122c0,3.407-1.794,5.768-4.13,5.768c-1.291,0-2.257-1.021-1.948-2.277 c0.372-1.495,1.089-3.112,1.089-4.191c0-0.967-0.542-1.775-1.663-1.775c-1.319,0-2.379,1.309-2.379,3.059 c0,1.115,0.394,1.869,0.394,1.869s-1.302,5.279-1.54,6.261c-0.405,1.666,0.053,4.368,0.094,4.604 c0.021,0.126,0.167,0.169,0.25,0.063c0.129-0.165,1.699-2.419,2.142-4.051c0.158-0.59,0.817-2.995,0.817-2.995 c0.43,0.784,1.681,1.446,3.013,1.446c3.963,0,6.822-3.494,6.822-7.833C20.394,5.112,16.849,2,12.289,2\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Pinterest<\/span><\/a><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"\"><strong>\u985e\u4f3c\u6587\u7ae0<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\ud83c\udfc3 <a href=\"https:\/\/antlerium.com\/zh\/potatonews\/guide-to-jogging\/\">You Are Jogging Wrong? Guide to Jogging<\/a><\/li>\n\n\n\n<li class=\"\">\ud83c\udfc3 <a href=\"https:\/\/antlerium.com\/zh\/potatonews\/motivate-yourself-to-jog\/\">4 Ways to Motivate Yourself to Jog<\/a><\/li>\n\n\n\n<li class=\"\">\ud83d\udca4&nbsp;<a href=\"https:\/\/antlerium.com\/zh\/potatonews\/get-sleep-well\/\" data-type=\"post\" data-id=\"2223\">My Quest to Get Sleep Well That Will Inspire You<\/a><\/li>\n\n\n\n<li class=\"\">\ud83e\udd5b&nbsp;<a href=\"https:\/\/antlerium.com\/zh\/potatonews\/identify-lactose-intolerance\/\" data-type=\"post\" data-id=\"2542\">Drink Milk Can Get Sick? How To Identify Lactose Intolerance<\/a><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>The simplest way of exercise is walking thousands to 10000 steps. We are being told time and time again. Walk 10000 steps is easy, and it is weird that people really consider it exercise. Ask yourself seriously, can walking 10000 steps keep you fit? Sounds too good to be true. Yes, it is a way [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","footnotes":""},"categories":[2,27],"tags":[43],"class_list":["post-192","post","type-post","status-publish","format-standard","hentry","category-potatonews","category-life-tips","tag-june-2023"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/posts\/192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/comments?post=192"}],"version-history":[{"count":5,"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/posts\/192\/revisions"}],"predecessor-version":[{"id":3046,"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/posts\/192\/revisions\/3046"}],"wp:attachment":[{"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/media?parent=192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/categories?post=192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/antlerium.com\/zh\/wp-json\/wp\/v2\/tags?post=192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}