How many steps/day are enough?

Preliminary pedometer indices for public

health.
Tudor-Locke C1, Bassett DR Jr.

Author information
Abstract
Pedometers are simple and inexpensive body-worn motion sensors that are readily being used by
researchers and practitioners to assess and motivate physical activity behaviours. Pedometerdetermined physical activity indices are needed to guide their efforts. Therefore, the purpose of
this article is to review the rationale and evidence for general pedometer-based indices for
research and practice purposes. Specifically, we evaluate popular recommendations for steps/day
and attempt to translate existing physical activity guidelines into steps/day equivalents. Also, we
appraise the fragmented evidence currently available from associations derived from crosssectional studies and a limited number of interventions that have documented improvements
(primarily in body composition and/or blood pressure) with increased steps/day.A value of 10000
steps/day is gaining popularity with the media and in practice and can be traced to Japanese
walking clubs and a business slogan 30+ years ago. 10000 steps/day appears to be a reasonable
estimate of daily activity for apparently healthy adults and studies are emerging documenting the
health benefits of attaining similar levels. Preliminary evidence suggests that a goal of 10000
steps/day may not be sustainable for some groups, including older adults and those living with
chronic diseases. Another concern about using 10000 steps/day as a universal step goal is that it
is probably too low for children, an important target population in the war against obesity. Other
approaches to pedometer-determined physical activity recommendations that are showing
promise of health benefit and individual sustainability have been based on incremental
improvements relative to baseline values. Based on currently available evidence, we propose the
following preliminary indices be used to classify pedometer-determined physical activity in
healthy adults: (i). <5000 steps/day may be used as a 'sedentary lifestyle index'; (ii). 5000-7499
steps/day is typical of daily activity excluding sports/exercise and might be considered 'low
active'; (iii). 7500-9999 likely includes some volitional activities (and/or elevated occupational
activity demands) and might be considered 'somewhat active'; and (iv). >or=10000 steps/day
indicates the point that should be used to classify individuals as 'active'.

Revisiting "how many steps are enough?".

Tudor-Locke C1, Hatano Y, Pangrazi RP, Kang M.

Author information

Abstract
With continued widespread acceptance of pedometers by both researchers and practitioners,
evidence-based steps/day indices are needed to facilitate measurement and motivation
applications of physical activity (PA) in public health. Therefore, the purpose of this article is to
reprise, update, and extend the current understanding of dose-response relationships in terms of
pedometer-determined PA. Any pedometer-based PA guideline presumes an accurate and
standardized measure of steps; at this time, industry standards establishing quality control of
instrumentation is limited to Japan where public health pedometer applications and the 10,000
steps.d slogan are traceable to the 1960s. Adult public health guidelines promote > or =30 min of
at least moderate-intensity daily PA, and this translates to 3000-4000 steps if they are: 1) at least
moderate intensity (i.e., > or =100 steps.min); 2) accumulated in at least 10-min bouts; and 3)
taken over and above some minimal level of PA (i.e., number of daily steps) below which
individuals might be classified as sedentary. A zone-based hierarchy is useful for both
measurement and motivation purposes in adults: 1) <5000 steps.d (sedentary); 2) 5000-7499
steps.d (low active); 3) 7500-9999 steps.d (somewhat active); 4) > or =10,000-12,499 steps.d
(active); and 5) > or =12,500 steps.d (highly active). Evidence to support youth-specific cutoff
points is emerging. Criterion-referenced approaches based on selected health outcomes present
the potential for advancing evidence-based steps/day standards in both adults and children from a
measurement perspective. A tradeoff that needs to be acknowledged and considered is the impact
on motivation when evidence-based cutoff points are interpreted by individuals as unattainable
goals.

How Many Steps a Day Should You Really

Walk?
By Jesse Singal Share Tweet Share Email Comment Print
Photo: SuperStock
If you pluck someone off the street, whether in New York or Wichita or Seattle or Sacramento,
and ask them how many steps people should aim for per day in order to get enough physical
activity, theyll probably tell you 10,000. In an age in which pedometers are cheaper, more
accurate, and more feature-rich than ever, this number has taken on almost mythical proportions
a lofty-sounding goal (in reality, its approximately five miles, and a reasonably active person
can pull it off fairly easily) that separates the active-lifestyle haves from the slothful have-nots.
But is there any medical reason to embrace this number? Not really. Thats because the 10,000steps-a-day recommendation has nothing to do with sedentary, fast-food-drenched circa-2015
America. Rather, the recommendation first popped up in a very different food and environment:
1960s Japan.

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Nice Words Can Lead to Weight Loss

It basically started around the Tokyo Olympics in 1964, said Catrine Tudor-Locke, a professor
who studies walking behavior at LSUs Pennington Biomedical Center. A company over there
created a man-po-kei, a pedometer. And man stands for 10,000, po stands for step, and kei
stands for meter or gauge. Ten thousand, it turns out, is a very auspicious number in
Japanese culture, said Theodore Bestor, a Harvard researcher of Japanese society and culture, in
an email. That is, it seems likely to me that the 10,000 steps goal was subsidiary to having a
good-sounding name for marketing purposes. Whatever the reason for the adoption of this
particular number, It resonated with people at the time, and they went man-po-kei-ing all over
the place, said Tudor-Locke.
The problem, which barely needs stating, is that circa-1964 Japan was markedly different from
the circa-2015 U.S.By all accounts, life in Japan in the 1960s was less calorie rich, less animal
fat, and much less bound up in cars, said Bestor. Data from the Food and Agriculture
Organization of the United Nations shows that the average per-capita food supply for Japanese
people in 1964 was 2,632 calories, while the average for Americans in 2011 was 3,639. Thats a
difference of about 1,000 calories or, if youre keeping track, about 20,000 steps for an
average-size person. (Jean Buzby of the USDA said in an email that food supply is a commonly
used rough proxy for food consumption.)
These sorts of numbers all vary hugely, of course, depending on region, social demographics,
and a variety of other factors. But the point is no one can argue that Japanese people in the 1960s
lived in the same sort of nutritional environment as Americans in 2015.
More broadly, 10,000 steps is just a bit too simplistic a figure, say nutrition researchers. All the
ones I spoke to agreed that theres nothing wrong with shooting for 10,000 steps, per se, and that
on paper, walking (or doing any physical activity) more is better than walking less. But TudorLocke said that The one-size-fits-all [approach] doesnt necessarily work.
Her work focuses on the most sedentary slice of the population (a rather big slice slice in the
U.S.), and there, it can be a challenge to get people to take 5,000 steps, let alone 10,000. But
moving from 2,500 steps a day, say, to 5,000, is a small but important victory for people who
dont get any exercise, and can have important health ramifications. We know that you get the
biggest bang for your buck by just moving from a sedentary state up a little bit, she said. Your
biggest bang comes from rolling off the couch and being active. A big European study
published in January that looked at the mortality rates for people with different activities levels,
in fact, found that a markedly reduced hazard was observed between those categorized as
inactive and those categorized as moderately inactive a 20 to 30 percent reduction.
People in these categories, who at the moment are getting almost no exercise, arent going to
benefit from the 10,000-steps recommendation. In fact, it might deter them from exercising, said
Tudor-Locke. For people who are very inactive or chronically ill or whatever have you, that
might be a huge jump for them, she said, and that might be intimidating for them. If the
10,000-steps goal has this effect, then it loses its purpose. From a public-health perspective,

she said, a more pressing, realistic goal is to get people away from taking less than 5,000 steps
a day.
In a country where people eat really, really poorly, theres also a chance that fixating on the
10,000-step milestone will lead people to neglect other, potentially important factors like their
diet. Focusing exclusively on how many steps youre getting and neglecting those other aspects
isnt going to lead to an overall improvement in health, unless youre addressing those other
factors simultaneously, said Jeff Goldsmith, a biostatistics professor at Columbias Mailman
School of Public Health.
In other words: Yeah, 10,000 steps is great, but if you follow up those 10,000 steps by buying a
500-calorie hamburger and, more generally, spend the rest of your day eating junk you can
still gain weight and face all sorts of unpleasant negative health outcomes. What we know from
the scientific evidence is that diet and physical activity are relatively separate domains, said Dr.
Eric Rimm of the Harvard School of Public Health. There are people who are overweight and
eat poorly and still exercise, and on the other hand, there are people who eat really well but sit on
the couch. An overly narrow focus on 10,000 doesnt encourage an integrated approach to
getting healthier.
Finally, 10,000 steps might be too low for children, said Jean Philippe-Walhin, an exercise
researcher at the University of Bath and kids these days, as youre probably already aware,
arent doing so hot on the obesity front.
So while 10,000 steps is fun and easy to remember and a catchy marketing tool in (at least) two
languages, maybe its time, given just how unhealthy so many people are and how much theyd
benefit from moving around just a little more, to embrace an incremental-improvement approach
to exercise. But even if the science of nutrition and exercise is complicated, that doesnt mean
the take-home message needs to be. Stand rather than sit, walk rather than stand, jog rather than
walk, and run rather than jog, wrote Ulf Ekelund, lead author of the European mortality study,
in an email. Tudor-Locke distilled things even further: Just move more than before, she said.
Keep moving more than before.

Tracking your fitness? Why 10,000 steps a

day may not be enough
Jun. 28, 2016 at 11:21 PM
Kay Angrum
Our quest to reach 10,000 steps a day has helped turn fitness tracking devices like the Fitbit,
Jawbone and Apple Watch into must-have accessories.
But, here's something you may not know: the 10,000-a-day goal for fitness is largely a myth.

According to Walter R. Thompson, Regents' Professor of Kinesiology and Health at Georgia

University, there is no scientific evidence to suggest that the magic number is 10,000 steps, the
equivalent of about five miles.
"The initial surge and popularity of the 10,000 steps thing emerged when the first pedometers
came out," Thompson told TODAY.com
It turns out, in 1965 the Japanese pioneered and popularized the 10,000-a-day rule when a man
named Y. Hatano put forth an early version of a pedometer called the "manpo-kei," which in
English translates to mean "10,000 steps meter."
Eventually the idea that walking 10,000 steps every day will get you fit became the standard
baseline.
But, Thompson says, 10,000 steps a day is not the supreme goal and certainly doesn't work for
everyone.
If you're trying to be "fit," the more steps you take the better. Maybe even more than those five
miles worth of steps.
If your goal is weight loss, it takes more than increasing the number of your steps, says
Thompson.
The biggest myth is that exercise alone is going to both make you fit and increase your weight
loss," says Thompson. "What most folks forget is [weight loss] is a combination of decreasing
caloric consumption and increased caloric expenditure."
In other words cut calories, increase exercise.
And even when we aim for 10K a day, many of us are falling short.
"Most Americans are in the 2,000 to 2,500 steps a day position," which doesn't entail much more
than getting up from your chair and walking to the restroom a couple of times a day.
"We're a pretty sedentary group of folks in the US," Thompson said echoing the Physical Activity
Council's 2015 report that out of 292 million Americans aged 6 years and older, 83 million are
living a sedentary lifestyle.

Are fitness trackers accurate?

Our frantic efforts to reach 10,000 steps are one reason trackers have become so popular. But are
they worth the price?

Fitbit, which can cost anywhere between $59.99 and $249.99, boasts a 95-97 percent step
counting accuracy when worn as recommended.
Jawbone's UP2 ($99.99) and UP3 ($179.99) activity trackers, available in large stores like Best
Buy and Target, both use a precision motion sensor and algorithms to passively track and
quantify an individual user's steps, distance, calories, active time and idle time. The devices have
a built-in accelerometer mapped to the biochemics of human motion that allows them to observe
all steps taken based on movement from the wrist and body, giving users a super accurate
calculation of steps.
Because UP devices are designed to be worn 24/7, all of a user's steps and activity during both
day and night are tracked.
RELATED: Personal trainer Kayla Itsines helps women transform in 12 weeks

Reaching your daily goal

If you just want to know what your daily steps are and don't need all the extra details, Thompson
suggests getting a low-cost pedometer and experimenting with it for a week. A basic pedometer
can cost anywhere between $9 and $40.
"See what your average number of steps are in a day and if it's your desire to increase that then
increase it by 10 percent or 20 percent for a couple of weeks. Then add the number of steps
beyond that," says Thompson.
Instead of focusing on specific steps, aim for the activity guidelines from the CDC:

Two hours and 30 minutes of moderate-intensity aerobic exercise (brisk walking) a week,
or one hour and 15 minutes of vigorous aerobic activity like jogging or running or a mix
of moderate and vigorous activity.

Strength training two or more days a week, working all major muscle groups (legs, hips,
back, abdomen, chest, shoulders, and arms).

Thompson says regardless of what kind of tracker you wear, the goal is more about moving than
a hard number.
RELATED: Here's a workout anyone can do: 3 fat-burning walks
"Instead of taking the elevator down to my car, I'll walk down a few flights of stairs," says
Thompson. "But it's really more about motivation than anything else."

Do you really need to take 10,000 steps a day

to keep fit?
Fitbit and other fitness trackers set a default goal of 10,000 steps a day. But just how valid is this
aim if you're trying to stay active, asks Chris Stokel-Walker.
Late in the day, as you take a step, your wrist starts buzzing. Congratulations. You've hit your
target.
Fitbit, which is going public, makes wearable devices that track your fitness levels, such as
calories burned and distance travelled. You can customise it, but the default goal is 10,000 steps
each day.
That vibration as you reach the landmark figure is "oddly rewarding", says Nath Buck, 26, a
media support officer who has been using Fitbit for just over a year.
"I initially bought it purely out of curiosity to see how active I was," he says. Now he's
convinced his flatmate and three colleagues to invest in similar gadgets and competes with them
to see who can walk the furthest fastest.
The market for wearable fitness tracking devices is big business, with the number produced
expected to increase from 17.7 million in 2014 to 40.7 million this year. According to research
firm IDC, more than 100 million fitness devices that fit on your wrist like a watch will be sold
across the globe by 2019.
A third of such devices currently sold are manufactured by Fitbit, and a further 4% by Jawbone,
a competitor. Its default goal is also 10,000 steps - roughly equivalent to around five miles each
day.
The Misfit Shine tracker sets users a target of 1,000 points, equivalent to around 10,000 steps.
Azumio's Argus fitness tracking app for the iPhone sets targets for the number of steps users
should take at between 8,000 to 10,000 per day.
So where does the magic number come from? It's believed that the concept of 10,000 steps
originated in Japan in the run-up to the 1964 Tokyo Olympics, says Catrine Tudor-Locke, an
associate professor at the Pennington Biomedical Research Centre at Louisiana State University.
Pedometers became all the rage in the country as Olympic fever swept through Japanese society.
One company came out with a device called a manpo-kei, which means 10,000 step meter.
"It was a business slogan, like 'Just Do It' for Nike, but it resonated with people," Tudor-Locke
says.

Since then 10,000 steps has become a commonly-acknowledged goal for daily fitness across the
world. Various targets around that figure have been published by public bodies.
Japan's Ministry of Health, Labour and Welfare, for example, recommends "a daily walk of
8,000 to 10,000 steps". The UK National Obesity Forum says that a person who walks between
7,000 to 10,000 steps a day qualifies as "moderately active".
The target appears to be a relatively arbitrary figure. Human, another iOS app, inspires users to
be active for 30 minutes a day instead. But the 10,000-steps-a-day goal does have some basis in
scientific advice.
Also, 10,000 steps is "a nice, round number" - much like Malcolm Gladwell's much-lauded
promise that 10,000 hours of practice in any field is sufficient to make you an expert - even if the
reality is much more nuanced.
It "latches onto people better than the vague 7,000 to 8,000 number", says Laura Williams, a diet
and fitness expert. As well as being easily digestible, it's challenging while also realistic.
"For most people, 150 minutes of exercise a week sounds like an awful lot," she adds.
ut the 10,000 steps figure need not be taken too literally. For one thing, not all steps are equal.
As Dale Esliger, a senior lecturer in the measurement of physical activity at Loughborough
University, explains: "If you've got short or long legs there are differences there."
For a long-legged woman, 10,000 steps is unlikely to be as tough as it would be for someone
shorter. Plus people's gaits differ as much as their eye colour or personalities.
Besides, a device on your wrist recording digital motion in your legs is not infallible. Some of
those 10,000 steps recorded on your fitness tracker might include you bending down to tie your
shoelaces, says Esliger.
"The best kind of device to track steps taken is one placed on the ankle, looking for an actual
step biomechanically," notes Esliger.
According to the NHS, the average Briton walks between 3,000 and 4,000 steps a day significantly less than the Fitbit target. Yet many people do significantly more, and for them
10,000 steps might not be much of a target.
"If you run three times a week, you're not going to get fitter by walking 10,000 steps," Williams
explains. "You're already quite fit. You're going to need to do more to get fitter than someone
who is chronically unfit and inactive. For them, walking 5,000 or 10,000 steps a day will
improve their fitness."
Wearable devices instead offer people a challenging goal they can attain to, and a simple-tounderstand baseline roughly equivalent to the minimum suggested amount of exercise.

The 10,000 steps challenge

Walking more, whether it's for work or leisure, is an easy way of being more active without
trying too hard.
Setting yourself a target of walking 10,000 steps a day can be a fun way of increasing the amount
of physical activity you do.
Sometimes overlooked as a form of exercise, walking can help you build stamina, burn excess
calories and give you a healthier heart.

What's so great about walking?

Walking can be done almost anywhere, at any time, and in any weather. It's a great way to get
from A to B, which means you can fit walking into your daily routine. Walking is classed as a
moderate-intensity activity and counts towards your recommended 150 minutes of weekly
exercise. If you walk 10,000 steps a day, you will probably do more than 150 minutes and that's
great: research suggests that the more activity you do the better, as there are numerous benefits of
exercise.

How do I know how many steps I'm taking?

The average person walks between 3,000 and 4,000 steps per day. To find out how many steps
you take each day, buy a pedometer similar to the one in the video at the bottom of this page.
Clip it firmly to your belt or waistband, and it will measure every step you take: around the
house, across the office, window shopping, to school or the park. You might find that you walk
almost 10,000 steps (about five miles a day) already, or that you walk less than you think.
Whatever your results, knowing how far you can walk in a day will motivate you.

How many calories will I burn if I walk 10,000 steps a day?

A person aged 45 and weighing 70kg (about 11 stone) can burn around 400 calories by walking
10,000 steps briskly (3-5mph). If you're trying to lose weight, you should aim to reduce your
daily calorie intake by 600kcal. This is best achieved by a combination of diet and exercise.

What if I dont do any exercise at the moment?

If you're not very active, increase your walking distances gradually. No one expects 10,000 steps
on the first day! If you're worried about your joints or any existing health conditions, talk to your
GP. If your joints are a problem, you can see if your local swimming pool holds exercise classes.
The water helps to support your joints while you move, and once you lose a bit of weight, that
will reduce the pressure on your joints.

Do I need any special clothing?

We recommend a pair of cushioned trainers, which most people have already.

Whats the best way to start?

Using your pedometer, find out how many steps you take during a normal day. It could be as
little as 900 steps, or as many as 5,000 steps, depending on what you do. Record your daily steps
over a week and use the total weekly number to work out a daily average.
Use this daily average to build your steps gradually, by adding a few more steps every so often,
until you're regularly walking 10,000 steps a day.
Read our page on walking for health for more ideas on increasing your step count.

10,000 steps sounds a lot. How do I fit all that walking into
my busy day?
Increasing your walking is easier than you think. Try these tips for getting more steps into your
life:

get off the bus early and walk the rest of the way home or to work

walk to the station instead of taking the car or bus

take the stairs instead of the lift, or walk up escalators

invest in a shopping trolley and shop locally if you can

walk the children to school, whatever the weather

get fit with Fido walk the dog

I find walking boring. How can I make it more fun?

find a walking partner, so you have someone to chat to as you walk

get an MP3 player and listen to your favourite music or podcasts as you go

plan interesting walks during your days off

join a walking group like the Ramblers

How long do I have to keep walking?

The rest of your life! Being active is a lifelong health habit. It's great for preventing weight gain,
lifting your mood, and reducing your risk of many serious diseases, such as heart disease. It takes
a while for a regular activity to become a healthy habit, so just keep going and it will become
second nature. Youll soon find yourself doing many more than 10,000 steps on some days.

What if I cant walk for a few days due to illness or a

holiday?
Walking is a gentle form of exercise that is easy to get back into after a break. Just start again
when you can, and build up slowly if you've been ill. The sooner you get back into the exercise
groove, the better. When going on a holiday, choose one where you'll have plenty of
opportunities to walk for instance, along the beach or through the countryside.

Is walking enough? Or should I think about other exercise as

well?
If you're achieving at least 150 minutes of physical activity from walking, then your are meeting
official health advice. If you want to add some variety to your activity, you could visit your local
fitness centre and see what's on offer. Some people enjoy competitive sports, while others prefer
sociable physical activity, such as dancing. You can get more ideas by reading: Get fit your way.

Can you walk 10,000 steps a day?

Walking 10,000 steps a day can improve your health, build stamina and burn excess calories. As
office worker Kate discovers, it's easier than you might think.
Media last reviewed: 17/06/2015
Next review due: 17/06/2017

How Many Steps Per Day to Lose Weight?

Last Updated: Apr 14, 2015 | By Dena McDowell Walking up the office stairs. Photo Credit
Digital Vision./Photodisc/Getty Images
Daily exercise can help shed extra weight. While the President's Council on Fitness, Sports
&amp; Nutrition recommends a minimum of 150 minutes per week of moderate aerobic activity,
300 minutes per week are recommended when you're trying to lose weight. Including a daily
walking program in your exercise routine is an effective method of losing weight.

A Step in the Right Direction

Walking can be a part of a healthy weight loss program. The first step is to assess your current
activity level. If exercise is not part of your regular routine, then start slowly. For those who
exercise regularly, increase the amount of time or intensity to burn additional calories to promote
weight loss. Walking faster or climbing stairs as a part of your routine increases the intensity of
your walking program.

Walking and Activity Levels

Researchers at Arizona State University have established baseline activity levels based on the
number of steps taken each day. People who take fewer than 5,000 steps are considered to be
sedentary or inactive. Those who take 5,000 to 7,499 steps daily have a low active lifestyle.
Somewhat active people usually take 7,500 to 9,999 steps per day. People considered to be active
take 10,000 or more steps per day.

Walking for Weight Loss

About 10,000 steps is the equivalent of exercising strenuously for 30 minutes, or walking five
miles per day. By following this routine, you'll expend an additional 2,000 to 3,500 calories per
week. One pound of fat equals 3,500 calories. The average American takes 2,300 to 3,000 steps
per day. This is a dismal rate compared to the Amish people, who take an average of 19,000 steps
per day. The Amish community has the lowest percentage of obese adults compared with the
American population at large.

Start Slow
While walking for one hour at a rate of 5 mph, or 10,000 steps, is recommended to lose an
average of one pound a week, it may be an overwhelming goal. Start slow and assess your
exercise tolerance. At the end of the day, if you only took 3,000 steps, aim to increase the amount
to 3,500 the next day. Be creative in getting extra steps. Take a walk during your lunch break.
Meet a friend and walk in the park or neighborhood.

The Pedometer: A Powerful Tool

A pedometer is a useful tool when trying to assess how many steps are taken each day. The
pedometer can be calibrated to your walking stride. It clips easily to the waistband and is
comfortable to wear. Wearing the pedometer daily may help in meeting daily step goals and
ultimately aid in weight loss.
alan kaki di pagi hari adalah cara sederhana untuk membuat tubuh tetap bugar.
Kesegaran yang didapatkan di pagi hari mulai dari udara dan lingkungan akan
berdampak terhadap tubuh.

Kondisi ini membuat tubuh siap melakukan berbagai aktivitas selama seharian.
Setidaknya ada 8 manfaat besar dengan rajin olahraga di pagi hari seperti dilansir
Lifemojo, Jumat (22/4/2011):
1. Sirkulasi darah yang baik
Jalan pagi berfungsi sebagai latihan kardio halus dengan mempercepat detak
jantung dan memompa darah ke setiap bagian tubuh. Latihan ini meningkatkan
sirkulasi darah dan membantu mengendalikan tekanan darah dan kolesterol dalam
jangka panjang.
2. Kekuatan otot dan stamina
Jalan pagi membantu meningkatkan daya tahan otot dan meningkatkan daya
dukung oksigen darah, sehingga meningkatkan stamina secara keseluruhan. Jadi,
dengan teratur jalan kaki pagi tidak perlu khawatir lelah di siang hari.
3. Mengontrol gula darah
Jalan pagi adalah salah satu cara terbaik untuk mengontrol gula darah, terutama
jika Anda seorang penderita diabetes dan gangguan insulin. Sebuah studi yang
diterbitkan dalam jurnal American Medical Association menemukan bahwa orang
yang latihan di pagi hari menunjukkan kontrol yang lebih baik pada gula darah
sepanjang hari.
4. Peningkatan kualitas kulit
Banyak orang mengalami masalah kulit seperti jerawat, yang alasannya adalah
polusi. Berjalan di pagi hari membantu kulit Anda untuk bernapas dalam oksigen
yang bebas polusi dan kabut pagi memiliki efek pelembab pada kulit.
Vitamin D yang diserap dari matahari pagi juga sangat bermanfaat. Sementara
Anda keringat, kulit pori-pori terbuka dan dibersihkan, memberi kulit yang lebih
sehat, yang hasilnya bisa terlihat hanya dalam beberapa hari.
5. Kualitas tidur yang baik
Orang yang rajin jalan kaki di pagi hari juga lebih mudah tidur nyenyak di malam
hari. Sebuah studi yang dilakukan di Fred Hutchison Cancer Research Center di
Seattle, menunjukkan bahwa olahraga dilakukan pada pagi hari membantu dalam
memprovokasi tidur pada malam hari.
6. Perbaikan metabolisme
Ketika tidur, metabolisme tubuh melambat sepenuhnya. Jalan pagi adalah cara
terbaik untuk memulai meningkatkan metabolisme. Banyak penelitian telah
membuktikan bahwa orang yang terbiasa berjalan di pagi hari memiliki tingkat
metabolisme yang lebih baik daripada orang yang tidak berjalan sama sekali.
Hal ini memastikan bahwa Anda merasa lebih aktif, bersemangat dan waspada
secara mental sepanjang hari. Beberapa penelitian juga menunjukkan bahwa orang
yang teratur dengan latihan pagi hari cenderung memiliki otak yang sangat tajam
dan pengambil keputusan yang baik.
7. Kesehatan mental yang baik
Jalan pagi hampir sama manfaatnya seperti meditasi. Angin pagi yang segar dapat

melepaskan energi positif dan membantu mengatasi masalah mental seperti

depresi dan kecemasan. Hal ini dapat menempatkan Anda dalam mood yang baik
sepanjang hari.
8. Penyerapan vitamin D
Mandi atau berjemur sinar matahari pagi dapat membantu menyerap vitamin D
yang berharga untuk tubuh, serta mengurangi risiko kekurangan kalsium dari tulang
yang dapat menyebabkan kondisi seperti osteoporosis dan osteopenia.