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How long to skip 10,000 steps?

What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.

medibank.com.au - How to walk 10,000 steps | Live Better - Medibank

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Did you know the concept of walking ‘10,000 steps a day’ originated in Japan? Interestingly, the challenge was first created to sell step counters in the lead up to the Tokyo Olympics in 1964, although there was no real evidence to support this target at the time. Nonetheless, several studies since have found that increasing your step count each day is an excellent way to improve and maintain your overall health.

What are the health benefits?

In need of some extra inspiration to reach for your walking shoes today? The long list of health benefits is impressive! Stepping out on a 30-minute walk each day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. And it’s not just your body that benefits – the way you think and feel changes too. Moderate exercise such as walking can put you in a better mood, improve concentration, and help manage and soothe anxiety and stress. Plus, it can even enhance your outlook on life by boosting your confidence and self-esteem over time. If you find it’s too difficult to walk for 30 minutes in one session, start with regular, small bouts (10 minutes or so) throughout the day and gradually build up to longer sessions. Remember 'even a little is good, but more is better'.

What does 10,000 steps look like?

Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn’t mean you have to do it all in one walk. You will naturally accumulate steps through your day-to-day activities, but to reach the 10,000-step goal, you will likely need to do a 30-minute walk (or the equivalent in other exercise) as well. Every little bit counts throughout the day – you could walk part of the way to work, take a stroll at lunchtime, have a walk-and-talk coffee meeting, walk to the supermarket instead of driving, or take the dog out for a play in the park in the evening. For other forms of exercise, 10,000 Steps suggests counting things like swimming, going to the gym and playing tennis by converting them into steps as follows:

Moderate Intensity Activity

10 minutes of moderate intensity activity = 1,000 steps.

Moderate intensity activity causes a slight, but noticeable increase in breathing and heart rate. You should be able to maintain a conversation. Some examples of moderate intensity activity include:

Swimming

Cycling

Horse riding

Rowing

Dancing

Active gardening (e.g. mowing, raking and digging)

High Intensity or Vigorous Activity

10 minutes of high intensity activity = 2,000 steps.

High intensity activity makes you “huff and puff” and is where talking full sentences between breaths is difficult. Some examples of high intensity activity include:

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How to burn 10 calories in 1 minute?

Running up the stairs will burn 10 calories a minute for a 120-pound person. If you don't want to run, walking will burn five calories a minute. Do jumping jacks for one minute: Burn eight calories while you jump.

popsugar.com - Calories in One Minute of Exercise | POPSUGAR Fitness

Take six minutes out of today to burn 50 calories without even realizing it. Even if you don't do these all at once, a few minutes of effort adds up to an extra calorie-burning boost throughout your day. Here's how. Jump rope for one minute: If you don't have a jump rope, mimic the movements and remember to keep your feet off the floor when you jump. You'll burn 11 calories per minute. Do high knees for one minute: Lift your knees high and do this quickly for it to be the most effective. You'll burn around six calories. Run up the stairs for one minute. The next time you take a lunch break, use the stairs. Running up the stairs will burn 10 calories a minute for a 120-pound person. If you don't want to run, walking will burn five calories a minute. Do jumping jacks for one minute: Burn eight calories while you jump. Do burpees for one minute: Spice up your workout with one minute of burpees; you'll burn approximately eight calories. Follow along to our one-minute burpee video challenge here! Drop and do one minute of push-ups: At a vigorous pace, you'll burn eight calories. Total calories burned in six minutes: 51. Repeat any of these one-minute challenges throughout the day and tally up your calorie burn for an effective workout you can fit in almost anywhere!

All calorie counts based on a 130-pound woman unless otherwise noted.

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