Masaba Gupta challenges you to walk 12,000 steps on vacation; is it worth the effort?

 

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Vacation doesn’t have to mean a break from your fitness goals, urged Varun Rattan, co-founder, The Body Science Academy, Noida. “With leisure walking and hiking, you can rack up your step count while enjoying the great outdoors. Whether strolling on the beach, exploring a scenic trail, or exploring a city on foot, every step brings you closer to better physical and mental health,” Rattan told indianexpress.com.

How does it help?

According to the American College of Sports Medicine, every healthy adult aged 18–65 years should participate in moderate-intensity aerobic activities for a minimum of 30 minutes a day for five days a week, or vigorous-intensity aerobic activities for a minimum of 20 minutes a day for three days a week, or a combination of both.

The benefits of increased activity are endless: from improved cardiovascular health to weight loss to increased energy levels, and more.

How many steps do you take in a day? (Source: Getty Images/Thinkstock)

Concurring, Dr Sunil Kumar S, consultant, interventional cardiologist, Manipal Hospital, Hebbal, Bangalore shared that several studies have proven that walking more than 10,000 or approximately 12,000 steps a day significantly reduces the risk of death due to cardiac (heart) conditions compared to people who walk less than 4,000 steps a day. “So, on vacation or off vacation, it is always advisable to achieve at least 10,000 steps per day to have better health and reduce the risk of future heart events compared to people who walk less, like less than 4,000 steps a day after a certain stage. However, walking more than 12,000 steps may not always mean added health benefits,” said Dr Kumar.

Experts suggest that there is no magic number of steps required to improve one’s health. “Minimum step count varies depending on the person’s goals and baseline fitness. Individuals who take just 2,500 steps a day can still benefit from walking 4,000 steps a day, for example,” Rattan shared in an earlier interaction.

Experts further say that if you are planning to go beyond 10,000 steps, you need to increase it gradually and do it under the guidance of an expert. Dr Pradip Shah, general physician, Fortis Hospital, Mulund said, “Also, every workout is not designed for everybody. Hence, we need to be cautious while planning our exercise or workout routine to not overexert.”

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