In a recent video, gastroenterologist Palaniappan Manickam, popularly known as Dr. Pal, addressed the global 10,000 steps fitness trend. While walking has long been promoted as a simple way to stay healthy, Dr. Pal suggests that the target is not one-size-fits-all, especially for those with busy schedules.
Dr. Pal explains that walking 10,000 steps briskly can burn around 500 calories daily, totaling 3,500 calories in a week. However, for many, completing 10,000 steps takes approximately 1.5 hours, which is difficult to fit into a daily routine. In the video, Dr. Pal humorously notes giving a metaphor that his friend, walks so slowly that patience is burned more than calories.
High-Intensity Interval Training as an Alternative
Instead of the prolonged walk, Dr. Pal recommends a short burst of high-intensity interval training (HIIT). By alternating a few minutes of high-intensity movements to elevate heart rate with periods of lower intensity, a 30-minute HIIT session can burn the same calories as a 1.5-hour walk. This approach is both time-efficient and effective, making it suitable for people with tight schedules.
Every Step Counts
Medical experts emphasize that benefits from walking begin well before reaching 10,000 steps. Dr. Sudhir Kumar, neurologist at Christian Medical College, Vellore, referenced the UK Biobank study, which found that every additional 1,000 steps per day reduces risks of heart disease and stroke. Even step counts as low as 2,500 to 4,000 can lower mortality and cardiovascular complications compared to sedentary lifestyles.
Focus on Brisk, Short Bursts
Brisk walking, even for just 30 minutes, can have a protective effect on heart health. Short intervals of faster-paced walking offer benefits beyond slower, longer walks, especially for individuals with high blood pressure. Dr. Kumar advises gradually increasing step counts and maintaining a brisk pace to gain maximum cardiovascular benefit without overwhelming beginners.
Practical Tips for Effective Walking
The Mayo Clinic notes that proper walking technique enhances effectiveness. Maintaining good posture, relaxed shoulders, an engaged core, and smooth heel-to-toe movement can maximize benefits. Alternating brisk and leisurely walking mimics interval training, while planning safe routes, supportive footwear, weather-appropriate clothing, and including warm-up and cool-down periods ensures an effective and sustainable routine.
Dr. Pal explains that walking 10,000 steps briskly can burn around 500 calories daily, totaling 3,500 calories in a week. However, for many, completing 10,000 steps takes approximately 1.5 hours, which is difficult to fit into a daily routine. In the video, Dr. Pal humorously notes giving a metaphor that his friend, walks so slowly that patience is burned more than calories.
High-Intensity Interval Training as an Alternative
Instead of the prolonged walk, Dr. Pal recommends a short burst of high-intensity interval training (HIIT). By alternating a few minutes of high-intensity movements to elevate heart rate with periods of lower intensity, a 30-minute HIIT session can burn the same calories as a 1.5-hour walk. This approach is both time-efficient and effective, making it suitable for people with tight schedules.
Every Step Counts
Medical experts emphasize that benefits from walking begin well before reaching 10,000 steps. Dr. Sudhir Kumar, neurologist at Christian Medical College, Vellore, referenced the UK Biobank study, which found that every additional 1,000 steps per day reduces risks of heart disease and stroke. Even step counts as low as 2,500 to 4,000 can lower mortality and cardiovascular complications compared to sedentary lifestyles.
Focus on Brisk, Short Bursts
Brisk walking, even for just 30 minutes, can have a protective effect on heart health. Short intervals of faster-paced walking offer benefits beyond slower, longer walks, especially for individuals with high blood pressure. Dr. Kumar advises gradually increasing step counts and maintaining a brisk pace to gain maximum cardiovascular benefit without overwhelming beginners.
Practical Tips for Effective Walking
The Mayo Clinic notes that proper walking technique enhances effectiveness. Maintaining good posture, relaxed shoulders, an engaged core, and smooth heel-to-toe movement can maximize benefits. Alternating brisk and leisurely walking mimics interval training, while planning safe routes, supportive footwear, weather-appropriate clothing, and including warm-up and cool-down periods ensures an effective and sustainable routine.
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