Diez mil pasos al día: 4 maneras de completarlos

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¿Conoces la teoría de que caminar diez mil pasos al día sería el mínimo recomendado para mantenerse en forma? Al escuchar esta información, es posible que le resulte difícil enfrentar el desafío de caminar tantos pasos en un solo día. Sin embargo, hoy presentamos cinco formas simples e inteligentes de optimizar su tiempo y poder hacerlo.

¿Por qué diez mil pasos al día?

La teoría de los diez mil pasos al día tiene su origen en Japón, durante los años 60. En ese momento, un médico llamado Hatano se dio cuenta de que la población japonesa tenía un preocupante aumento en la tasa de sobrepeso.

Al investigar la rutina japonesa, el Dr. Hatano observó que los adultos daban de 3.500 a 5.000 pasos al día. Más tarde, hizo varios estudios para estimar cuál sería el promedio saludable de pasos que un adulto debe dar cada día.

Su conclusión fue que diez mil pasos al día significaría un gasto calórico medio de 500 calorías. En adultos obesos, esta actividad física permitiría una reducción significativa del peso corporal. Por otro lado, también ayudaría a evitar los síntomas de sobrepeso en la población general.

En 1964, Tokio fue la sede de los Juegos Olímpicos, lo que reforzó el debate sobre la importancia de la actividad física para la salud. El Dr. Hatano aprovechó la oportunidad para lanzar su propio dispositivo de medición de pasos bajo el nombre «Manpo-kei».

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Hatano era una especie de antepasado de los dispositivos de control deportivo actuales. Fue entonces cuando la teoría de diez mil pasos al día se hizo conocida en todo el mundo.

¿Son diez mil pasos suficientes para mantenerse en forma?

Esta es la respuesta que todos queremos saber. Los pasos diez mil representan una estimación de la actividad física mínima que una persona debe realizar diariamente para mantener un peso equilibrado.

Esta cifra de 10.000 puede variar dependiendo del metabolismo de cada individuo. Para una persona de edad avanzada, por ejemplo, 10.000 pasos al día puede ser muy, especialmente si hay un historial de enfermedades musculoesqueléticas.

Además, es un ejercicio físico básico que permite un gasto calórico mínimo. Resulta en una pérdida de peso lenta y gradual, pero no en una definición de la masa muscular. Si el su intención es aumentar la masa muscular o perder peso rápidamente, los diez mil pasos pueden decepcionarlo.

Sin embargo, representa un buen estímulo para que la población general adopte una rutina más activa. Como sabemos, la recomendación médica es caminar por lo menos 30 minutos al día. Si realizamos los diez mil pasos seguidos o los dividimos inteligentemente, podemos superar esta meta.

4 maneras de completar diez mil pasos por día

Como cualquier actividad física, la meta de diez mil pasos requiere compromiso para generar buenos resultados. A continuación, contamos cuatro maneras de completarlos, pero será su fuerza de voluntad la que asegurará su buena forma.

  • Acumular el número máximo de pasos por hora

Una realidad del mundo de hoy es que todos tenemos poco tiempo y mucha prisa. Por lo tanto, el método más rápido para completar los 10.000 pasos diarios es realizar el mayor número de pasos por hora. Esto significa hacer una actividad más intensa y prolongada, a un ritmo acelerado, para generar mejores resultados.

  • Ejecútalos durante tu jornada laboral

Para los que tienen poco tiempo libre, una buena opción es dar los diez mil pasos en sus propias actividades laborales. Para completarlos, debe hacer un promedio de 1.200 pasos por hora, teniendo en cuenta un día de 8 a 9 horas. En la práctica, esto significa caminar 15 minutos cada hora.

  • Dividirlos en 3 resultados previstos

Este método es ideal para planificar una rutina más saludable y activa, además de proporcionar momentos de dispersión mental. Recuerde que sobrecargar su mente de trabajo daña su salud y disminuye su rendimiento cognitivo.

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Para lograr este objetivo, lo ideal es planificar tres períodos de ejercicio diarios: uno en la madrugada, otro en la tarde y otro en la noche. De esta manera, usted mantendrá su metabolismo más activo a lo largo del día y se sentirá más inclinado. Puedes hacer 3 entrenamientos de 20 minutos con un ritmo potente , haciendo de 3.000 a 3.500 pasos por período.

  • Optimice sus paseos con el perro

¿Sabía usted que las personas que tienen perros tienden a ser más saludables? Además de los beneficios para el equilibrio emocional, los perros también nos ayudan a mantener una rutina más activa. Por lo tanto , un método excelente para completar los diez mil pasos al día es comenzar un deporte con su perro…

Antes de comenzar su desafío de diez mil pasos al día, es esencial consultar a su médico. Además, recuerde que una dieta balanceada es esencial para un buen control de peso.

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  209. When I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and now every time a comment is added I get 4 emails with the same comment. There has to be a way you can remove me from that service? Thanks!

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  219. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.|

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  223. Hmm is anyone else having problems with the images on this blog loading? I’m trying to find out if its a problem on my end or if it’s the blog. Any responses would be greatly appreciated.|

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  227. After I originally left a comment I appear to have clicked on the -Notify me when new comments are added- checkbox and now whenever a comment is added I get four emails with the same comment. Perhaps there is a way you can remove me from that service? Many thanks!

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