- approximate values
| Steps | distance | time | calories burned | weight loss per week |
| 100 | 1 minute | |||
| 1000 | 10 minutes | |||
| 1300- 1500 steps | 1 km | 15 minutes | 100calories | |
| 5000 steps | 50 minutes | 450 calories | 250 gram | |
| 10000 steps | 7.8 to 8km | 100 minutes or 1 hour 40 minutes | 900 calories | 500gram (560 grams) 1 pound |
calorie consumption: 1 calorie for 1 kg need for hour.
at slow activity 7okg man loses 70 calories per hour, Metabolic equivalents (METS) =1,2,=3
walking may raise your body met level 2 that means 2 calories for 1 kg * walking time.**
3 calories per hour per kg at high intensity workouts.
1kg of fat is 7,700 calories. 8000 calories calories for 1 gram fat 8
carbo hydrate & protein 4
900 calories = 90 gram fat daily…. 90*7=560grams fat per week.
daily calories consumption & required*
2000K Calories: to maintain same weight
1500k calories: to lose 1 pound or 55o grams a week
body weight & food intake and physical activity factors affects overall calculation.
Read food calories roti vs rice calories
5000 steps 250gram weight lose perk week
10000 steps daily 500grams weight per week
150 minutes a week of (2.5 hours)
moderate-intensity exercise, or
30-minutes of activity like walking, five days a week. (150 minutes)
Sedentary vs active vs high activity
Inactive:
less than 5,000 steps per day
Average
Unless you do at least 30 minutes per day of intentional exercise, you are considered sedentary
(somewhat active): ranges from 7,500 to 9,999 steps per day
Low active:
Daily exercise that is equal to walking for 30 minutes at 4 miles per hour.
For an adult of average weight, this amount of exercise will burn about 135 to 165 additional Calories.
Active:
Daily exercise that is equal to walking for 1 hour 45 minutes at 4 miles per hour.
For an adult of average weight, this amount of exercise will burn about 470 to 580 additional Calories.
Very active:
more than 12,500 steps per day
walking for 4 hours 15 minutes at 4 miles per hour
For an adult of average weight, this amount of exercise will burn about 1145 to 1405 additional Calories.
10000 steps = 8 km and 1.40 hours (100 minutes)
pedometer apps or smart watches with heart rate (bp monitor not works)
benefits:
lower blood sugar. lower bp, imropve hormones,
strengthen the bones and muscles. improves mood
the calculation:
how many steps in 1 km
1 km =1312.33595801 steps. or 1500
1km walk walking time 10-15 minutes
1km walk will burn a hundred calories if you can knock it off in 8 minutes
daily calorie needed 25000 steps (to maintain same weight) 1500 calories to lose 1 kg in a week.
1 minute = 100 steps
10 minutes = 1000 steps
50= 5000 minutes (easily achieves) // most of people with daily routines.
80= 8000 steps
100 minutes = 10000 minutes (1.30 hours)
Long term health benefit and the weight loss of weekly 500 gram, if you maintain proper diet.
Tips to achieve goal 10000 steps
mooring walk 3000-4000 steeps with pedometer app or smartwatch
Intensity of Different Activities
| Activities of Daily Living1 | Moderate Activities2 | Vigorous Activities3 |
| Gardening (no lifting) | Bicycling (leisurely, < 10 mph) | Aerobics (moderate to heavy) |
| Watering plants | Calisthenics (light, no weights) | Basketball (vigorous) |
| Raking leaves | Dancing | Bicycling (> 10 mph) |
| Mowing the lawn | Gardening/yard work (light) | Climbing (hills or mountains) |
| Household tasks | Golf (walking and carrying clubs) | Jogging (5 mph or faster) |
| Mopping | Hiking | Rope jumping |
| Vacuuming | Skating (ice, roller, or inline, leisurely) | Skating (ice, roller, or inline, vigorous) |
| Doing laundry | ||
| Washing dishes | Swimming (slow) | Skiing (water, downhill, or cross-country) |
| Walking from the house to car or bus | Walking (3.5 mph, 15–20 min/mile) | Swimming (freestyle laps) |
| Loading/unloading the car | Water aerobics | Tennis |
| Walking the dog | Weight lifting (light workout) | Walking (4.5 mph) |
| Yoga | Weight lifting (vigorous effort) | |
| Yard work (heavy, chopping wood) |
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