3 Sports Substitute For 10,000 Steps A Day

Illustration (Photo: Pixabay/Ray_Shrewsberry)

YOGYAKARTA One way to meet daily physical needs is to walk 10,000 steps per day. However, achieving this goal is not an easy thing to do, considering that walking 10,000 steps is approximately equivalent to 8 kilometers. So, is there a substitute sport for walking 10,000 steps a day?

According to the latest research, there are more efficient ways to get the same health benefits, without having to take time to walk 10,000 steps per day. Anything? see the full information below.

Adapted from the Mayo Clinic, Saturday, October 28, 2023, up and down the stairs are one of the daily physical activities that has various health benefits.

Training up and down the stairs for 15 minutes every day can at least burn 65 body calories. You can do this activity anywhere, including at home or at the office.

Based on research published in the medical journal Athlesclerosis, up 50 steps per day can reduce the risk of heart disease by 20 percent.

In addition to helping reduce the risk of heart disease, ups and downs of ladders can also help reduce the risk of diabetes and help increase muscle strength.

Other research published in the British Journal of Sports Medicine shows that short activities such as jogging and cycling can be a substitute for 10,000 steps a day.

According to the research, jogging and cycling for 20-25 minutes per day can help a person live longer.

While people who spend most of their time sitting, either lying down or sitting with activities less than 20 minutes, are experiencing an increase in the risk of death by 40 percent.

The United States Centers for Disease Control and Prevention recommends that adults carry out physical activity for 150 minutes with moderate intensity within a week.

The next 10,000-step road replacement per day is muscle strength training.

In this regard, the US Centers for Disease Control and Prevention suggested that adults carry out muscle strengthening activities for two days a week.

They say, adults don't have to do exercise for 30 minutes every day at one time. You can spread these activities within a week and divide them into smaller parts of time.

That's information about the 10,000-step substitute for walking a day. Hopefully this article can add insight to the loyal readers of VOI.ID.