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HEALTHY
Average steps per day by age, sex, and occupation
Although there are no rigorous rules about how many steps per day a person needs, staying active and making efforts to increase their average step reckon per day may help people reach their health and fitness goals. Using step trackers, smartphone apps, and other fitness-friendly devices can help people count how many steps they take each day. A person ’ south daily average step count can vary widely based on a number of factors. These include long time, arouse, occupation, and even location.
This article looks at these factors in more detail. It besides provides some tips to help a person increase their average casual tone count.
Contents
Average steps by age range
The average casual count of steps a person takes may fluctuate with senesce. A study in the Journal of Occupational and Environmental Medicine found that adults who took contribution in an bodily process challenge walked an average of 6,886 steps per sidereal day. This count may be slightly higher than average, however, as the participants were directly involved in an activeness challenge. Results from an older cogitation, this time in the diary Medicine and Science in Sports and Exercise, found that adults took an average of 5,117 steps per day. Younger adults and children may take more steps per day. In fact, a 2011 article in the International Journal of Behavioral Nutrition and Physical Activity found that people under 18 years of long time may take 10,000–16,000 steps per sidereal day. Older adults may vary more than other groups. For exemplar, another article in the International Journal of Behavioral Nutrition and Physical Activity notes that differently healthy older adults may average 2,000–9,000 steps each day.
Average steps by sex
The average count of steps a person takes per day may besides vary by sex. The Medicine and Science in Sports and Exercise study found that, on average, adult males took about 5,340 steps per day, whereas adult females took around 4,912 steps per day. A 2011 article in the International Journal of Behavioral Nutrition and Physical Activity found like results in children. Young male children took between 12,000 and 16,000 steps each day. Young female children took between 10,000 and 13,000 steps each day .
Average steps based on occupation
The average number of steps a person takes each day may besides vary based on the type of job they have. For model, people who spend hours on their feet — such as construction workers, delivery workers, postal workers, and those working in the retail or service industries — may average more daily steps than people who spend hours working at a desk. however, there has not been a lot dinner dress research comparing these groups.
Average steps by location
A person ’ mho step count may besides vary by their placement. For case, a study in the journal Medicine and Science in Sports and Exercise notes that people in the United States took fewer steps per day than people from Japan, Australia, and Switzerland, as below :LocationAverage steps per dayU.S.5,117Japan7,168Switzerland9,650Western Australia9,695 A more recent analyze in the journal nature used smartphone data from people around the world to estimate their activity levels. This sketch besides found that average activity levels vary in different locations, as below :LocationAverage steps per dayHong Kong6,880China6,189United Kingdom 5,444Germany 5,205France5,141Australia4,491Canada4,819U.S.4,774India4,297Indonesia3,513 There seems to be a fortune of discrepancy between locations and even between different studies in the same locations. This may be due to differences in the life style, department of transportation, or general health of the people in those locations.
Read more: How To Enjoy Eating Healthy
How many daily steps should a person aim to take?
For people who find it unmanageable to meet recommend activity levels each day, adding simple activities such as taking more steps can help increase general activity. An article in the International Journal of Behavioral Nutrition and Physical Activity recommends that inactive adults incorporate at least 30 minutes of brisk walk, which is about 3,000–4,000 steps, each day. For an average person, walking at a bracing tempo means walking 100 steps per minute. This is adequate to get the heart rate up slightly, but the person should calm be comfortable while walking. This is a first gear requirement, and adding more steps or other activities to a regular exercise everyday may provide more benefit. Active, otherwise healthy individuals can reasonably aim for the 10,000-step bell ringer, though other forms of activity count toward this, angstrom well. The recommendation may be slenderly lower for older adults. For exemplar, a study in JAMA Internal Medicine found that older females who took between 4,400 and 7,500 steps per day experienced a lower risk of all-cause mortality than people who took under 2,700 steps per day. Reaching the 10,000 steps per day check did not appear to have any supernumerary benefit in these groups.
How to increase daily steps
There are some ways to increase step count and cosmopolitan bodily process levels, particularly when first starting out. The sections below will look at these methods in more detail .
Set goals and stick to them
Starting any new level of bodily process can be challenging. It may help to set some goals and write them down to stay motivated. These should be attainable goals. For case, set a goal to walk for 10 minutes each day at first base, gradually increasing this to 30 minutes each day over a time period of 6 months. For other people, setting distance goals may help, such as walking 1 mile or walking to a landmark down the street and rear. Setting small goals and achieving them may help keep a person motivated to continue .
Walk in enjoyable spaces
It may help some people to take their daily steps in pleasant or scenic areas. For others, however, walking around a promenade may help keep them motivated. It is important for each person to decide what they find most enjoyable .
Walk with a friend
Walking with a companion may help a person increase their steps by taking their mind off of the action itself. Making walking a social activeness may make it more enjoyable and help a person walk more, vitamin a well as put up reciprocal accountability and motivation .
Take the dog
Walking with a frump may help keep some people motivated to walk for longer, or to walk in new areas, which may besides make the walk of life more pleasant .
Park farther away
In areas with large parking lots, trying simple acts such as parking farther aside may help a person increase their measure count .
Take the stairs
If possible, opting for the stairs quite than the elevator can help increase a person ’ second casual step count .
Track progress
It may help some people to see the progress they are making. Keeping a elementary progress diary that tracks the date, the number of steps a person has taken, and their goals can help them see the advance they make over time. This may keep them motivated to take more steps.
Summary
The average number of steps a person takes each day will vary based on a act of factors.
Read more: How To Enjoy Eating Healthy
People who are actively trying to increase their step count may want to focus on determining their modal steps, then finding ways to increase their activity levels lento. Trying to reach national guidelines for physical bodily process is a well target to start the travel, and challenging oneself to move forward and reach newly fitness goals may help increase step reckon over time .