Goal: 10,000 steps a day

According to the world health organization, physical inactivity or sedentary lifestyle is one of the main causes of chronic non-communicable diseases : hypertension, obesity, diabetes, etc.

One of the basic recommendations that is made to the population is to increase the so-called daily physical activity. “Go for a walk half an hour a day . ” But does this recommendation really help? How do we account for it?

Goal: 10,000 steps a day.

Walking is a simple activity that does not require much physical preparation and can be done at any age. All we have to do is wear comfortable shoes and set a realistic goal and improve our own records.

For a person to be considered ACTIVE, they must carry out at least 10,000 to 12,500 steps a day. Considering SEDENTARY if this figure does not reach 5,000 daily steps .

This study demonstrated that achieving this goal had a positive correlation with body weight and blood pressure . It is estimated that walking 10,000 steps is equivalent to burning between 350-450 Kcal daily.

But it is not enough to walk, we must also take into account the so-called “Cadence” or speed at which we carry out these daily steps (steps per minute). As shown in the following table:


Fte: Nutr Hosp. 2013; 28 (4): 1018-1021

walk 10,000 stepsWhen a person begins to measure their steps, they become more aware of “what it costs” to stay active, as well as the effort involved in burning those daily calories. Another interesting method is the one used in this other study in which the participants had menus with the step equivalency of the calories that certain fast food dishes had.

The result, the participants chose less caloric menus when relating them to the distance in steps that supposed to compensate those intakes.

How do I measure the steps? The use of persuasive technology.

At the same time that the perception of the importance of daily physical activity has been expanding, so have the technological tools that allow us to quantify this activity.

The use of these tools allows us to know what our registration is and encourages us to improve our own personal brands.

There are many tools on the market, more or less complex, depending on what we are looking for and our needs:

  •  Pedometer : Simple and cheap. Just by using this devicepedometerWe can count the steps we take each day, which allows us to get an idea of ​​our physical activity and set personal goals.


  • Mobile apps : There are a large number of free or paid applications that allow you to keep track of the steps you take using the gps of your mobile device.


  •  Nike-FuelBandSmart bracelets : Without a doubt the great revolution of recent years to account for our daily activity. These devices allow you to control the number of steps, calories burned, speed , intensity, distance … and connect it to your mobile phone or synchronize it with your application through the internet to obtain reports and graphs.

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