Start With A Goal Of 10,000 Steps

Smart watch for health

If you are finding a good smart watch for wearing with exercise,why not choosing our BP doctor watch?(Believe me,have a try and you will  get an amazing experience!)

Start everyone with a goal of 10,000 steps. Here's why: For most people, that adds up to about 5 miles per day, which includes about 30 minutes of exercise per day -- in line with the CDC's recommendation that everyone should get at least 150 minutes of moderate exercise. a week. The problem is, 10,000 steps a day may not mean anything to you. If you're trying to lose a certain amount of weight, you may need to do more exercise, or if you're just starting out or recovering from an injury, you may need to take a few fewer steps. Your step goals may vary based on your needs, as well as over time. Here's how to set it up for you.

Your Fitness Goals: General Fitness Gains
Your plan: If you're just starting a workout or recovering from an injury, you need to start slowly to avoid burnout or further injury. Wear a BP smart device to determine your average number of steps per day for a week. This is your bottom line. The Mayo Clinic recommends adding 1,000 steps per week, so if your baseline is 4,000 steps per day, set your goal at 5,000 steps per day. Your goal might just be to walk five minutes or even stop a few cars at the supermarket, depending on your speed and stride.

Your Fitness Goal: Lose Weight
Your plan: First, decide how much weight you want to lose, then, do some math. The Academy of Nutrition and Dietetics recommends losing weight slowly for lasting results—usually 1/2 pound to 1 pound per week. Completing 10,000 extra steps per day typically burns about 2,000 to 3,500 extra calories per week. A pound of body fat is equivalent to 3,500 calories, so depending on your weight and exercise intensity, you only need to complete 10,000 extra steps per day to lose about 1 pound per week.

Your Fitness Goal: Stay Fit
Your plan: Once you hit your desired goals, you may just want to maintain your fitness level. The 10,000-step goal might be just right for you—the benefits of walking for 30 minutes a day are nearly limitless, from slowing mental decline and lowering blood pressure, to improving sleep and relieving depression. A study from California State University found that improved mood was associated with an increase in the number of steps per day. Researchers at the Harvard School of Public Health found that taking a 30-minute daily walk can reduce the risk of stroke by at least 20 percent. Of course, you'll also burn calories and fat. If you're outdoors, you can enjoy an extra dose of vitamin D from the sun outside.

What is your most satisfying number? Tell us your ultimate goal and join the conversation below.