Walking

We should walk but how much today i am going to tell you how much a normal person should walk so , let start. Taking 10,000 daily steps means you've walked about five miles or 9 kilometers. Many people do not get close to reaching this goal, which is why fitness trackers can be so useful. According to the UK's National Health Service (NHS), the average person only walks between 3,000 and 4,000 steps per day.6

I recommend using a pedometer, or better yet, one of the newer wearable fitness trackers, to find out how far you normally walk. At first, you may be surprised to realize just how little you move each day. Tracking your steps can also show you how simple and seemingly minor changes to the way you move around at work can add up.

You can break up your daily steps into any size increments that work for you. You might walk for one hour in the early morning, 30 minutes during your lunch hour and another hour in the evening. Or you might enjoy taking shorter 20-minute walks throughout your day.

Research even shows getting up and walking around for two minutes out of every hour can increase your lifespan by 33 percent, compared to those who do not.7

Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, and author of the book "Get Up! Why Your Chair Is Killing You and What You Can Do About It", actually recommends that you be up and moving for at least 10 minutes out of every hour. Part of what makes a goal of 10,000 steps a day so important is that it gets you up and out of your chair. Sitting for too long has been found to increase your risk of death from virtually all health problems, from type 2 diabetes and heart disease to cancer and all-cause mortality.

For example, sitting for more than eight hours a day is associated with a 90 percent increased risk of type 2 diabetes.8 The average American actually spends nine to 10 hours of their day sitting, and certain occupations, such as telecommunications employees, spend an average of 12 hours sitting each day.9

For many years, exercise was promoted as the solution to this largely sedentary lifestyle. But while exercise, especially short bursts of high-intensity activity, is crucial to optimal health, research suggests it can't counteract the effects of too much sitting.

In fact, chronic sitting has a mortality rate similar to smoking.10 The simplest way to avoid these negative health effects is to strive to sit less – ideally for less than three hours a day. A standing desk can help with this, as can frequent walking.

Dr. Levine's investigations show that when you've been sitting for a long period of time and then get up, a number of molecular cascades occur. For example, within 90 seconds of standing up, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol — which are mediated by insulin — are activated.

All of these molecular effects are activated simply by carrying your own bodyweight. These cellular mechanisms are also responsible for pushing fuel into your cells and, if done regularly, will radically decrease your risk of diabetes and obesity. In short, at the molecular level, your body was designed to be active and on the move all day long. Walking may not boost your cardiovascular fitness or muscle strength significantly the way more intense exercise does, but it does offer other significant benefits. Taking a walk during your lunch hour can have a significant impact on your mood and help reduce work-related stresses, for instance.11

Walking was also found to improve quality of life for depressed middle-aged women. Those who averaged at least 2.5 hours of moderate-intensity exercise or just over 3.25 hours of walking each week reported feeling more energized and more social at their three-year follow up. They also reported feeling less pain.12 For many people, fitting in 10,000 steps a day takes a concerted effort to move around more. You might try, for instance:

• Taking walks while making phone calls (use a wired headset or your phone's speaker function)

• Walking a few laps around your office building before entering, and after leaving, the building

• Using an evening walk as family time to catch up on your kids' and spouse's day

• Having a walking buddy, such as a neighbor or even your dog, to keep you motivated .

I use XIOMI fitness band to track my daily steps and i also go to gym to keep myself fit .